W.U.
300 swim
100 drill
2 x 50 kick
200 pull
4 x 25 on :30/:40
-12.5m fast, 12.5m ez
M.S
2 x {8 x 50 FAST on 1:00/1:05/1:10
4 x 100 race pace (i.e. 800 pace) on 1:50/2:00/2:05
200 ez cooldown
(Total: 2600m)
Wednesday, April 28, 2010
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