Saturday, March 8, 2008

3/8/08 John D.

600 Fr 200 KPD 1200
3 x 100 build on 1:30/1:45
75 stroke on 1:15/1:30
50 K/D on 1/1:10
25 sprint on 30 1950

Dist/400 IM
15 x 100 R:10 + 200 Fly Dr (50 R, 50L, 100 3R3L3 Whole)
10 x 100 R:10 + 200 Back D/S x 50
5 x 100 R:10 + 200 Brst D/k-S 5550

Stroke/Mid-Dist
6 x 100 on 1:30/1:45/2 (hr 18-22) + 200 Fly Dr 2750
3(4 x 50) on 50/55/1 Specialty 1 min rest between sets + 200 Back D/S x 50 3550
5(4 x 25) on 30 Odd sets Free, even sets stroke + 200 Br skds x 50 4250
200 Dr. 4450

600K w fins mix free,back, fly on back
200 EZ

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