22 Dec 2009

Running:
45:00 - 7.6km (Z1 - Z2)

Very easy run. Throat still sore and generally weak, but improving.

Swim: 2000m

300m warm up
12 * 25m leading arm in air / 25m touch bum

12 * 50m both arms straight with pull buoy
8 * 50m (12.5m no breath, 25m normal, 12.5m no breath)

10 * 50m fast