Saturday, October 2, 2010

10/2/10 John's WO, Nick administered

2 x 200 Choice
4 x 50 Kick
2 x 200 Choice
2 x 100 build
3(4 x 25 on 30/35 IM do IM, Stroke do stroke + 400 P)
3(4 x 25 on 30 Fast Free controlled + 100 EZ)
3300
Others
3(6 x 100 on 1:20/1:30/1:40 @ 80% + 100 Kick FAST on 2:15/2:30 no fins + 100 EZ R:30)
5700
Distance
4-6 x 300 on 4/4:15/4:30 with approximately 10-15 sec rest choice pace
5300

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