Saturday, January 8, 2011

1/8/11 John D.

3 x (200 S + 100 K + 4 x 50 desc) 3rd set stroke
10 x 75 r: 10
Odd - 50 drill/25 S
Even - 50 S/25 Scull
Drill - Bk = 10K 1 stroke, Br = Dble UW PO + 1P 3K, Fly 3 k off wall + 2R2L2W, Fr = fist, 1 arm
Fly drills

Other 100 x 100

1,000 10 x 100 @ 5 seconds rest (warm-up pace)
2,000 10 x 100 Drill / Swim @ 1:40
3,000 10 x 100 Kick (with fins) @ 1:35
4,000 10 x 100 Pull @ 1:40
5,000 10 x 100 Pyramid of Stroke @ 1:45
100 Free
75 Free / 25 Stroke
50 Free / 50 Stroke
25 Free / 75 Stroke
100 Stroke
100 Stroke
75 Stroke / 25 Free
50 Stroke / 50 Free
25 Stroke / 75 Free
100 Free
5,500 5 x 100 IM (fins optional) @ 1:40
6,000 5 x 100 Stroke @ 1:40
6,500 5 x 100 Free @ 1:35
7,500 10 x 100 Kick (with fins) @ 1:35
8,000 5 x 100 Drill @ 1:40
8,500 5 x 100 IM (fins optional) @ 1:40
9,000 5 x 100 Stroke @ 1:40
9,600 6 x 100 Free Descend @ 1:40, 1:35, 1:30,
1:25, 1:20
10,000 4 x 100 Warm-down Choice @ 15 seconds rest

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