Saturday, February 24, 2007

02/24/07 John D. Sat @ Kennedy

200 SKPDS
3 X 100 Scull (ft, mid, rear, swim)

IM
4(3 x 100) IM on 1:35/1:45/2 50 Fly/50 bk, 50 bk/50 Br, 50 Br/50 Fr
Drill first Set
60o Back
Brst/Fly Turns
300 Brst Drill (100 glide, 100 3 high, 3 long, 100 dolphin k)
100 EZ free
10 x 50 Brst on 1
400 IM K/400 IM Swim (drill even lengths)
8 x 100 on 1:30/1:40 50 EZ/50 6-beat
3 x 100 EZ on 1:30
6000

DIST
2(3 X 500) Desc 1-3on 6:40/7 extra 30 sec rest after 3
600 PEZ breath 3/4/5 x 100
10 x 50 on 50 good clean entry, evens drill on 1
100 EZ K
4(3 x 50 on 1:15 K desc 1-3 no fins
4 x 100 EZ/Dr
6500

Sprint/Stroke
8 x (50 Stretch + 2 x 25 fast on 30 + 50 Stretch on 1 + 2 x 25 fast on 30)
400 EZ breath 3,4,5,6 x 50
finishes
3400

Breast
S 2 x 25 on 40 Fast Breast
200 EZ free
P 8 x 100 on 1:25/1:35/1:45 Free
S 2(2 x 200 Brst on 3/3:15
200 EZ
5500

Back
S8 x 50 on 1:30 FAST 4 Free/4 Back
S 800 Back Smooth
S 4 x 400 Back on 5:30/6 Hard
S 500 Loosen
5700

Free/Fly
3 x (200 End -2 on 2:40/3 + 300 Hard on 4/4:15/4:30)
P6 x 200 on 3/3:15
200 EZ
6100

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