4/4/2011
3000 yd
1:15:00
2:30 / 100yd
200's4 x 100 (AR, EN, TE, AR) w/:20
4 x 200 @ 3:40
3 x 200 @ 3:35
2 x 200 @ 3:30
30 seconds rest
1 x 200 Best Effort
6 x 75 @ 1:45 (1st 25-breathe every 3 strokes , 2nd 25 breathe every 5 strokes, 3rd 25 breathe every 7 strokes)
150 AR
3000