10/25/2007
7:00 AM
1800 m
55:00
3:04 / 100m
Warm-up:
400 swim
200 kick
Main Set: 3 times:
4 x 25 IM on :45
200 pull on 5:00 (breathe: 3,5,7,6)
100 easy
4 x 50 - 25 fast, 25 easy (choice of stroke)