5/6/2009
2500 m
50:00
2:00 / 100m
200 swim
200 backstroke kick (w/ fins
2 x 200 swim
8 x 50 (1st 4 descending on 1:00, 2nd 4 fast out, easy back on 1:05)
pull 2 times through:
2 x 50, building
2 x 100 fast
100 kick (w/ fins)
swim 2 times through: