Wednesday, December 16, 2009

12/16/09 John D.

1) 500 S
2) 2 x 150 #1Dr #2 Scull Ft/Mid/Rear
3) 2 x 250 #1 Pull, #2 K
Others
4) 5 x 100 50 Back/25 Br/25 Fr
5) 4 x 25 on 35 1 - 2 Drill 3) K 4) Swim
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40/1:50
6) 2 x 25 on 35 FAST
50 EZ
7) 2 x 50 #1 CU, #2 x-back
3000

Age 65% 80% 220 - age = ?? x .65 or.8 + ?? /6 = beats for 10 sec.
30 20 25 beats for 10 sec.
40 19 24
50 18 23
60 17 22

Dist
4) 2 x 400/350 on 5 @ 65%
3 x 200 on 2:45 @ 80%
5) 200 Desc x 50 last 50 FAST!
6) 5 x 100 on 1:45 500 Pace
7) 2 x 50 #1 CU #2 x-back
3500

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