Wednesday, August 19, 2009

8/19/09 Mark Liabo

3 x 300 r:30
1) 50 Drill/50 Swim
2) 50 Kick/50 Dr
3) Descend 100s to 80%
100 Fast (90%+)

800 Choice of -
800 on 13/16
2 x 400 on 6:30/8/10
4 x 200 on 3:15/or 3 on 4 or 3 on 5
8 x 100 on 1:40 or 6 on 2/5 on 2:30

4 x 50
3 x 100
2 x 150
1 x 200
2800

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