11/6/2007
7:00 AM
1900 m
1:00:00
3:10 / 100m
Warmup:
300 swim
200 kick
100 pull
12 x 50 spin IM
fl/bk, bk/br, br/fr, fr/fl x 3 on 1:25
400 pull - negative split - 3 breath / 5 breath
4 x 25 fast on :40
200 warm-down - 25 free / 25 choice