12 August 2007

Saturday, 11 August 2007

Swim 3,000 yds, 49 minutes; Treadmill 5K/3.1 miles, 31:25
3,2,1 Fr, IM K, S
300 Comedown:
300 Fr on 4:30, 2 x 150 Fr on 2:15, RIx 30 - 403, 158, 158
300 Fr on 430, 3 x 100 Fr on 130, RIx 30 - 358, 117, 116, 116
300 Fr P w/fins on 430, 4 x 75 Fly K w/fins on 110, RIx 20 - 402,
300 Fr on 430, 6 x 50 Fr on 45 - 404, 38, 39, 38, 38, 38, 37

Treadmill 3.1 miles/5K, 31:25
5.0 - 6.4 mph
(3 miles 30:30)
walk .15 miles warm down

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