Monday, October 11, 2010

10/11/10 John D. Backstroke

200 SKCU
2 x 25 back counting strokes from flags to wall
50 K arms at side 8 kicks on each side L/Back/R
25 1/4 recovery
25 1/2 recovery
50 Rt arm only - rotating both shoulders
50 Lt arm only - rotating both shoulders
50 1 sec pause overhead
50 6 second switch
25 deep catch - watch hand
25 double arm back
50 double shoulder pump
50 Cu Back hold one arm over head, swim until arm meets vertical arm and repeat with other arm.
2-3 x 300 100 K/200 Swim #2 is free, #1 back
1750/2050

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