Thursday:
Had a crazy workout this morning, 7x400m inside with pool time
3200m 13:38(100); 400m 1:17(77), 800m 3:04(107), 1200m 4:45(101), 1600m 6:39(114), 2000m 8:24(105), 2400 10:15(111), 2800m 11:58(103) (-1:47, 102.2 avg)
25x100m at 30″ rest
Lunges: (20ex10)3
Best in the 3200 13:38 (-1:47, 102.2 avg)