Saturday, January 15, 2011

1/15/11 John D.

300 S
8 x 50 25 K stroke/25 Free
300 P
8 x 50 25 stroke drill/25 build free 1400
4 x 150 on 2/ 2:15/2:30 en-1 (65%)
4 x 100 on 1:30/1:40/1:50 En-2 (80%)

Other
5(4 x 100) 1st set on 1:40, 2nd on 1:35, 3rd on 1:30, 4th on 1:25, 5th on 1:20
all 90 %
16 x 50 on 1 K/S x 25 Odd is stroke
100 broken 10 sec @ 50, 5 sec @ 75
300 EZ/Dr
5200

Dist
3 x 1000 R:45 1st = every 4th length fly, 2nd every 4th 100 IM, 3rd En-2 + (80%+)
10 x 50 on 55 odd pace, even - ez
200 EZ
6100

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