Saturday, October 3, 2009

10/3/09 John D.

300 S, 200 K, 4 x 50 weakarm
200 EZ Kick
2(3 x 150) 100 EZ, 50 Fast w/fins
75 EZ, 75 Fast
50 EZ, 100 Fast
100 EZ
3 x 100 Ft, M,R,Swim
4 x 50 Br drill 1P3K, PKG, X Pull, 2R2L2W
or
4 x 50 Back Drill, R, L, Updown full stroke, shotgun

Br 12 x 75 on 1:20/1:30/1:40 double br pullouts, #6, 12 Free
or
Back 8(100 on 1:40/1:50/2 + 50 40+)
400 IM K/D + 200 IM or Stroke
400 IM Dr/Fr x 25 + 200 IM/Stroke
4500/4800

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