Wednesday, May 11, 2011

5/11/11 Silas

200 Dr
200 K
200 S

Ladder
50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50
2nd half faster then 1st half, 20 sec rest in between

4 x 100 on 1:30/1:40/1:50
2 x 100 Cool down
3000

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