Dec. 5, 2008, Swim Workout

4 x 50 moderate speed warmup

12 x 50 on 1:45 fast (avg. time was :43)

500m (10 min)

5 x 100m on 3:00 (avg. time was 1:45)

12 x 25 sprints on :45 (avg. time was :22)

100 cooldown

Time: 60 min; Distance: 2100m