Saturday, April 24, 2010

4/24/10 John D.

400 Free
300 (50 Fr P, 50 Back Dr, 50 Fr) x 2
200 (50 Fr K, 50 Back K, 50 Free Dr, 50 Back Dr)
100 Choice
8 x 25 on 45 w/fins 12 1/2 under water K, 12 1/2 Sprint to wall, build K to full sprint
100 Free r:15-20 sec on all
2 x 50 back Dr
200 Free
2 x 100 Back or Choice
400 Free
2 x 200 Choice Stroke
2 x (5 x 100) Desc 1-5 #5 all out on 1:45/2 extra 30 after 1st set 3600
S or P 100 - 200 - 300 - 400 Breath 3,4,5,6 or 2,3,4,5 by distance 4600

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