Wednesday, December 23, 2009

12/23/09 Matt/John D.

Main Group
300 S, 200 K, 100 Dr
5(4 x 50) on :50/1:00
Odd sets Free, Even sets Stroke, 1-3 Build, Last 50 SPRINT! 1 Minute rest between sets
5 x 100 K w/fins FAST on 2/2:15
S or P 5 x 150/200 on 3 no breathing in and out of walls
200 cool
3300/3050

Dist
300 Choice, 100 choice
4 x 50 on 1 25 Dr/25 S
2 x 200 Choice
4 x 50 on 1 25 Dr/25 S 1200
P800 65% 2000
S 8 x 100 on 1:25 80% 2800
P400 @ 65% 3200
S 4 x 100 on 1:25 @ 90% (2-3 sec faster then En-2(Threshold)) 3600
100 EZ/Dr
3700

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