11/13/2007
7:00 AM
2000 m
55:00
2:45 / 100m
Warm-up:
100 swim, 50 kick, 50 BR x 3
2 x 25 single arm on :40
2 x 25 freestyle build
2 x 25 double breath
100 easy
3 x 100 descending on 2:30, 2:25, 2:20
3 x 50 steady on 1:20
Repeat x 2
200 warm-down pull