Saturday, November 18, 2006

11/18/06 John D.

300 S, 200 K, 4 X 50 Dr
scull 4 x 100 Ft, mid, rear, swim

Br - S 12 x 75 on 1:15/1:30 - double arm pullouts
Bk - S 8(100 on 1:40/1:50/2 6-8 dolphin kicks off wall + 50 40+ stroke rate
Fr - S14 x 100 on 1:25/1:35/1:45 odd - work streamline, evens - 6 beat kick

4 x 50 on 1:30 FAST Ch
100 EZ
K4 x 150 on 2:50/3/3:15 (2 50 Fast/100 EZ, 2 100 FAST/50 EZ)
100 EZ/Dr x 25
400 IM stroke drill/free + 2 x 200 IM on 3:10/3:20/3:30
3/00/4100/4300 Yards

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