Wednesday, October 18, 2006

10/18/06 John D.

600-800 WU
200 K no board
4(3 x 50) on 1:20 1-3 K free on ft
4-6 K Bk
7-9 k fly on back
10-12 25 Br/25 ch
200 EZ
4 x 25 scull Ft, md,rear,swim
3 x 100 scull same
2 x 300/350/400 HR 25 for 10 or 150 bpm
8 x 50 2 CU, 2 3 pt, 2 x-backs, 2 perfect

Saturday, October 14, 2006

10/14/06 John D.

400 Free
100 KPDIM
3(4 x 50) on 1:05
1. Free Build
2. IM order D/S
3. Ch 25 Sprint/25 EZ
10 x 25 on 45 ALL OUT! 5 Free, 5 Ch
50 EZ
10/11/12 x 100 on 1:20/1:30/1:45 10-20 sec. rest, 80 % HR 25-29
3 x 100 stroke
4 x 50 K Choice on 1/1:15 mod to fast
200 alt dr/s
3900

Saturday, October 7, 2006

10/07/06 John D. (I actually did this one with Todd and We finished in 1 hour!

500 Free
400 IM K/D
P 400, 300, 200, 100 R:15 build and desc, drop 1st 100
8 x 225 on 3; 30/4
odds - Free every 3rd 25 Stroke drill
Evens - 75 Fly, 50 bk, 50 br, 50 Free
50 fly, 75 Bk, 50 Br, 50 Free
50 Fly, 50 Back, 75 Br, 50 Free
50 Fly, 50 Back, 50 Br, 75 Free

6 x 50 on 1 Odds S, Evens Drill
4000

Sunday, October 1, 2006

10/1/06 John D.

600 Rev IM DKS x 50
8 x 50 1-4 IM D/S, 5-8 Free Build and Desc
200 K no fins
2 (3 x 100) #1 Free #2 Ch
4 x 25 work on streamline + DPS
2 x 100 scull - ft, mid, rear, swim
6 x 150 100 Tech + 50 6 beat Kick
600 P breath 4-5
4 x 50's drill cU, xbacks, 3pt, fist
3700