Monday, December 05, 2005

5300m

Warm-Up
500s/400p/300k

Sets
20x50 s 1:00 (10-15 sec rest)
200 k (100w/brd 100 w/o brd)
10x100 alt IM/free (15-30 sec rest)
100k
1500p 25 min
100k

Cool down
200s

Total 5300m 1hr 55min
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