Swim 27/02/2013

W/U
4x100m IM
100 fs
100 bs
100 arms
100 legs
                             Subtotal 800m
M/S
Pyramid at threshold pace (100m@1.45)
200m - 400m - 600m -800m - 600m - 400m - 200m

                           Subtotal 4000m (3200m)

W/D
300m choice including underwater lengths

                          Total 4300m