Wednesday, May 6, 2009

5/6/09 John D.

400 S
200 IM K/D Fly/bk/Br/Bk/Br/Fr Kick 1/2 way/drill 1/2 way
4 x 100 Desc on 1:45/2
IM
2 x [200 Free on 3:15/3:30/3:45
4 x 100 IM on 2/2:15
fly/bk/br
Bk/Br/Fr
Br/Fr/Fly
Fr/Fly/Bk
6 x 33 stroke on :45/55/1]
2nd time #2 stroke or various Choice

Free
2 x {200 Free on 3:15/3:30/3:45 strong
4 x 100 P Free smooth effort on 1:45/2/2:15
6 x 33 on 45/55/1 FAST}
200 alt weakarm/catchup/swim
2800

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