Wednesday, December 8, 2010

12/8/10 John D.

2 x 200 S/K
1 x 100 IM Drill
2 x 50 build on 1
2 x 200 Pull/Glide
1 x 100 IM
2 x 50 build on 1
4 x (4 x 50) on 1
1) Desc 1-4 focus on hips
2) IM order K/D
3) 25 Under water/25 Back with fins
4) strong pace - last 25 6 beat overkick
6 x 25 on 40 stroke or FAST Free
50 EZ on 1:10
4 x 25 on 40 Stroke or FAST Free
50 EZ on 1:10
2 x 25 on 40 Stroke or FAST Free
2 x 250 S or P 65% Breath every 5

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