Wednesday, October 14, 2009

10/14/09 Mark Liabo/John D.

Warm-up

300 Swim, 100 Kick, 200 P


Dist
4 x 50 on 50 build
300 on 4 steady
100 on 2 EZ
2 x 300 on 4 steady
100 on 2 EZ
3 x 300 on 4 steady
100 Ez
2 x 300 on 4 steady
100 EZ
200 EZ/Dr
3800

Others

4 x 75 [25 K (no board)/25 Dr/25 Swim]

2 x (100-200-300-200-100) r:10 within set/30 after set

6 x 75 Descend

200 EZ

3350




Other

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