Monday, 8 January 2007

Swim 3,000 yds, 54 minutes
300Fr, 200IM K, 100S
1 x 100 IM Mtn on 1:00/50
4 x 200Fr on 3:00 - 239, 238, 238, 236
1 x 200Mtn P w/fins on :45/50
4 x 100 K w/fins on 1:40 - Fly, Ba, Fly, Fr
50 ez
4 x 50 Fr on 1:00 - 36, 35.5, 35, 32.0
50ez