Saturday, February 20, 2010

2/20/10 John D.

600 Free
400 IM K/D x 25
4 x 150 Mid 50 IM, Change strokes mid pool 1600
2 x 100 Scull 1800
8 x 25 Freestyle Breakdown 2000
2(6 x 50) on 1 3 Stroke/3 Free 2600
#1) 10 yards Sprint/40 yards EZ
#2) 20 yards Sprint/30 yards EZ
#3) 30 yards Sprint/20 yards EZ
2600

Dist
3 x 800 Descend 65% to 90% + on 11/11:30/12 5000

Stroke
2(6 x 100) 6 on 1:55/6 on 1:45 3850
4 x 100 EZ/Drill 4250

Free
400 on 5:10/5:30/5:45 3000
2 x 200 on 2:40/2:50/3 3400
4 x 100 on 1:25/1:35/1:45 3800
8 x 50 on 50 Strong 4200
16 x 25 on 40 4 drill/4 build/4 12 1/2 Blast 4 FAST 4600
4 x 50 Drill Cooldown 4800

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