Saturday, February 27, 2010

2/27/10 John D.

6 x 150 SKP 900
6 X 50 Backstroke Breakdown 1200
200 Drill - any stroke 1400
8 x 50 on 1:10 mid to mid, 4 free/4 stroke - IMers 4 stroke, 4 trans 1800
8 x 25 on 1 FAST Excellent finishes 2000

Dist
S or P 900 Even pace 85% r:20 2900
3 x 300 Desc on 4:30/5/5:15 80-90% 3800 (everyone done)
S or P 600 Even Pace @ 85% r:20 4400
3 x 200 Desc on 2:30/3 @ 85%-95% 5000
S or P 300 EP @ 85% r:20 5300
3 x 100 on 1:25/1:35/1:45 90-100 % 5600
4 x 100 1)CU/X-back, 2) weakarm/3pt, 3) glide/EZ 4) choice
6000


Breast
5 x 100 timing
1. hands back - Kick
2. hands forward - locked
3. hands forward, small scull
4. swim 2500
6 x 50 double pullouts, build on 1:15/1:30 2800
100 Swim 2900
6 x 25 on 45 FAST Breast 3050
100 EZ 3150
2 x 100 Pull Breast + 100 Breast drill 3450
400 EZ Free 3850

Fly
K3 x 250 fly on Back dolphin r:20 2750
100 EZ 2850
6 x 50 25 r arm/25 L arm 3150
6 x 75 25 2R2L2W/50 Build 3600
100 EZ 3700
2 x 100 broken 10 @ 50 w/fins FAST 3900
300 P EZ 4200

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