Saturday, March 24, 2007

3/24/07 John D.

6 x 150 2 S, 2 K, 2 P
Freestyle Breakdown 8 x 50
8 x 50 on 1:30 Mid to mid 4 Free/4 stroke Im'ers 4 stroke,4 Transition
8 x 25 on 1 fast good finish, reach and roll, extend and kick

Dist
P 900even pace 85% on 12:45 (20-30 Sec. rest)
S3 x 300 desc 80-90 % on 4/4:30
P 600 EP 85% on 8/9:30
S 3 x 200 desc 85%-95% on 2:45/3/15
P 300 EP 85% on 3:45/4:15
S 3 x 100 90 - 100% on 1:20/1:30
5 x 100 Swim/CU/Swim/glide/choice
6000
IM
10x 75 RLS Fly on 1:20/1:30
100 EZ
300 Bk K
6 x 50 Back on 1
P 300 Brst
8 x 25 brst on 30/40
3 x 500 S or P R:15
300 EZ
5950

Sprint
6 x (4 x 25 on 40 12 1/2 Blast/12 1/2EZ + 50 EZ on 1 + 50 FAST on 1)
200 EZ
S or P 6 x 300 on 4:4:15/4:30
200 K
4 x 100 Drill
5100

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