Saturday, November 21, 2009

11/21/09 John D.

1) 300 Fr
4 x 100 K/D x 50
300 P 1000
5 x 50 on 55 build 1250
2) 7 x 100 w/fins 50 CU/50 arm down 1950
7 x 50 w/fins Odd weak arm, even 3 pt 2300
others
3) 10 x 200 on 2:50/3/3:15/3:30 4300
1-5 = 65%
6-10 = 80%
220 - age = X x .8 or .65 = /6 for 10 sec count
age 65% 80% 90%
30 20 25 28
40 19 24 27
50 18 23 26
60 17 22 25
50 EZ Swim/50 EZ K 4400
400 K w/fins every 4th length stroke 4800
2 x 100 K stroke 5000
300 s or p EZ 5300

Dist
3) 4 x 400 on 5:45/6 @ 65% 3900
10 x 50 on 50/55 @80% 4400
1 x 500 @ 90% 4900
4) 4 x 100 Back or Breast 5300
5) S or P 300 5600

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