10/8/08

Swimming: 5000 yards 500 swim 400 pull 300 kick 5 x 200 :60 rest break on 50 :15 rest sprint IM pseudo pyramid :15 rest 25 Fly 50 Fly 50/25 Back 50/50 Back 50/50/25 Breast 50/50/50 Breast 50/50/50/25 Free 50/50/50/50 Free rest 1:00 50/50/50/50 25/50/50/50 -/50/50/50 -/25/50/50 -/-/50/50 -/-/25/50 -/-/-/50 -/-/-/25 12x50 kick :10 rest 1-4, 5-8, 9-12 Desc 100 swim 200 pull 100 swim

Running: None Biking: None