Friday, January 14, 2011

1/14/11 Mark Liabo

Warm Up
400 swim
300 pull
200 kick
4 X 50 IM order drill 1100
Main set
6 X 150 middle 50 stroke (IM without free) on 3 min
4 X 100 IM on 2 min/2 min 15 sec
8 X 50 on minute descend 1-4, 5-8 1700
Cool down 300Total 3100

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