Saturday, January 9, 2010

1/9/2010 John D.

400 Free/200 P + 200 IM K/4 x 100 alt Rev IM, regular IM Drill 1200
4 x (4 x 50) 1:10/1:15
1.) Free - CU, 3 stroke roll, 3 pt, x back
2.) Breast - 1 P 3K, Dolphin K, 2R2L2W, 3 above 3 below water
3.) Back - 1/2 recovery, 25R/25L, R-up, s-L, L-up, S-right, double arm
4.) Fly - Fly kick on back, 25 R/25 L, 3 R3L3W, 3 Kick fly 2000

2(4 x 50) on 1 1st set build, 2nd set 12 1/2 Blast, 12 1/2 EZ x 2 2400

8 x 25 SPRINT W/fins FAST on :45 Great skills 2600
900 S or P 3500
3 x 300 Stroke 4400

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