Saturday, February 10, 2007

02/10/07 John D.

400 SKP
4 x 50 build mix strokes on 1
200 IM
4 x 25 Fly on 35
S 5 x 100 Back on 1:30/1:45
K 200 Back + K 300 Breast
P 10 x 50 Breast
S 12 x 100
4 Fly/Back on 1:30/1:40/1:50
4 Back/Breast on 1:40/1:50/2
4 Breast/Free on 1:30/1:40/1:50
S 4 x 150 100 solid/50 6-beat
4900

Fly
3 x 800 R:30
1 Free Build
2 alt 50 Fly/50 Free
3 End-2 Free (80%)
10 x 75 on 1:10/1:20 25R25L25W
900 K (300 L,R Back w/fins)
3 x (100 Free end-2 (80%) + 75 Fly)
6075

Sprint
S 5 x 300 on 4/4:15/4:30
100 EZ
S 4 x 200 on 3/3:15/3:30 last 50 FAST
4 x 50 on 3 2-3 breaths only
4 x 150 on 2/2:15/2:30 100 EZ/50 Hard
4700

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