Wednesday, September 12, 2007

9/12/07 - John D,

10 minute Swim 20 cycles long, 15 cycles solid pace, 10 cycles strong pace, 5 cycles fast
25 K on side - lower arm out front, upper arm at side on hip
25 K switch
25 sharkfin - bring arm up to armpit, lower back to hips, then do full stroke
50 3 strokes free, 3 strokes backstroke
50 Catch-up
50 Popov - 3 point - hips, shoulders, forehead, enter
50 3 seconds on each side
50 2 seconds on each side
50 1 second on each side
50 0 on each side
50 fist
50 x backs - with arm straight, cross arm over and touch the opposite side of the hips.
5 (2 x 100)
1. 3-2-1-0
2. popov
3. Catch-up (CU)
4. X-backs
5. 5 free/5 backstroke
2000

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