23 Mar 2010

Running:
60:00 - 11.5 km

20 min Easy
4 Yasso 800s - 3:27/ 3:28/ 3:19 / 3:18 -> 3:22
Rest Easy

Speed starting to improve.

Swim: 2400m

300m warmup
200m high elbow
800m (4 * 25m left arm / 25m right arm / 50m normal / 50m 3 long strokes / 50m normal)
50m easy  
900m (6 * 100m arms only / 50m legs only)
100m normal
50m easy