Saturday, February 14, 2009

2/14/09 John D.

300 Fr 300 Rev IM KDS, 200P
3 x 100 scull
Flip turns
2 x 400 R:20 + 100 KD x 25 + 2 x 200 IM strong or Free FAST last 50 6 beat K
200 K alt 50 arms over head, 50 1/2 recovery
200 3-2-1-0
100 6 count then stroke
6 x 25 on :40 1/2 under H2O, 1/2 sprint
400 S + 100 KD + 2 x 200 Free or stroke (same as above)
3650

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