Saturday, December 12, 2009

12/12/09 John D.

1. 300 S/300 P + 600(100 Rev IM Dr + 100 Stroke)
2. 3(4 x 25) 1. Dr 2. Build 3. 1/2 Blast, 1/2 ez 4. Sprint\
1) free 2) stroke 3) choice - work on stroke length and power 1500
3. K 4 x 150 free 50R/50L/50 ft or 2100
K 7 x 100 w/fins fly (at least 2 on back) 2200
4. 300 (100 CU, 100 3 Pt, 100 x-back) 2400/2500
5. 8 x 100 on 1:30/1:40/1:50/2 80% HR for 10 sec age 30 = 25 beats, 40=24, 50 = 23, 60 = 22 3200/3300
6. 100 EZ + 200 IM dr 3500/3600

Free
400 S (Breath 4 for 1st 400, 5 on 2nd ,6 on 3rd)
200 K
200 P
200 D
4500/4600

Fly
200 3R3L3whole stroke
150 same
100 same
50 same R:20 3800
6 x 25 on 1 FAST 3950
500 EZ even 100 Dr work on gliding 4750

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