Post date: Mar 19, 2013 2:15:15 PM
Coach Laura
Time: 05:00am
Duration: 60min
Distance: 3400
Lane length: SCY
Warm up:
600m
Main:
2x100: 25k / 50 LAD / 25 S
2x100: 25k / 50 RAD / 25 S
4x50: +10, 5, 5, C
4x25: Odds Free
Even Non-free
20x100 Free @1:30 rotate lead every 3rd 100
Warm down:
100 Free EZ