Monday, January 1, 2007

01/01/07 John D.

300 S, 300P
600 (alt 100 IM + 100 Stroke)
12 x 25 on 40 4 Free, 4 Stroke, 4 Choice
1. Drill 2. Build, 3, 1/2 Blast 4. Sprint
4/6/8 x 200 on 2:30/3/3:15/3:45 HR 25-27 for 10 sec., 80% effort
150 EZ/100 EZ K
K 10 x 75 on 1:30 5 Free/5 Stroke, 50 Moderate/25 Fast
100 EZ 100 Catch-up
7/8 x 100 on 2/2:30 FAST
100 EZ/100 Cross-Backs
5300

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