8/18/2008
5:05 AM
2600 yd
53:53
2:05 / 100yd
1:51, 1:58, 1:54, 1:53 warmup
1:45, 1:43, 1:44, 1:44, 1:42, 1:43 6x100s at 30s rest
2:01, 2:05 armpit
2:01, 2:04 fist
1:47, 1:53, 1:54, 1:55, 1:53, 1:55, 1:55, 1:54, 1:57, 1:53, 1:55, 1:55 continuous ironman pace