Saturday, January 30, 2010

1/30/10 John D.

400 Free
2 x 200 Pull Build
4 x 100 IM odd - Rev IM Dr, Even IM Swim
2(4 x 50) on 1 1st set Build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2
3(3 x 100) on 1:45/2
1st set - 50 Dr/50 Build
2nd set - 25 Stroke/50 Free/25 Stroke Swim
3rd set - 50 Stroke/50 6 beat overkick
2500

Stroke
2[2 x 200 on 3 65%
4 x 50 on 1 IM order
2 x 100 200 Pace
1 x 400 #1 S/K x 50 build each 100
100 Glide
3800/4200

Distance
25 x 100 2 Free Fast on 1:45, 1 IM cruise on 2
250 P
5250

Sprint/Stroke
16 x 25 on 40 every 3rd stroke or Free 1 breath only FAST
2 x 200 on 3 65%
12 x 25 on 40 every 3rd 6 beat overkick FAST!
2 X 200 on 3 @ 65%
6 x 25 w/fins on 45 Sprint
6 x 50 EZ, CU, X-backs, EZ, 3 stroke roll, Glide,
4450

Age HR Beats for 10 Sec @ 65%
30 20
40 19
50 18
60 17

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