Saturday, February 21, 2009

2/21/09 John

300 Free
300 IM KDS
200 P
200 Specialty
8 x 25 on 30 odd fast, even EZ
8 x 25 on 40 4 IM order, 4 Stroke
Breast drills
50 K w/board
50 slide K
50 1P3K
50 PKG
4 x 25 breast pullouts
50 1/2 pull with 2 pullouts
6(3 x 50) on 1/1:10
1 fly/back 2 bk/br 3 br/fr
100 EZ
300 Breast P or 400 K w/fins (100 back K/100 Dolphin K on back)
3 x 250 ERF
back - #1 Extra rotation #2 Head Pos #3 pop hands out for recovery
Free - #1 work extra rotation + flip in mid pool #2 no breathing inside flags, #3 push with legs on flip
P800 Breath 4 or 5, long and ez, clean entry
4400/4500

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