November 09, 2007
- Distance 4572.00 meters
- Time 01:26:00
5,000 yards total:
2 x 500 warm up,
5 x 100 kick on :15 rest (alt flutter and back each 100),
2 x 1650 (22:22, 23:10),
200 easy
5,000 yards total:
2 x 500 warm up,
5 x 100 kick on :15 rest (alt flutter and back each 100),
2 x 1650 (22:22, 23:10),
200 easy
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