Monday, February 21, 2011

2/19/11 John D.

600 Free + 200 K/200 P/200 Drill 1200
3 x (100 build on 1:30/1:45 + 75 stroke on 1:15/1:25 + 50 K/D on 1/1:10 + 25 Sprint) 1950

Dist/400 IM
15 x 100 R:15 + 200 Fly Dr 3650
10 x 100 R:15 + 200 Back Dr/S x 50 4850
5 x 100 R:15 + 200 Breast dr/K-S x 50 5550
500 S or P Breath 3-5 6050

Stroke/Mid-Dist
6 x 100 Free on 1:30/1:45 + 200 Fly Dr 2750
3(4 x 50) Specialty R:1 min + 200 Bk D/S x 50 3550
5(4 x 25) on 40 Odd sets Free desc, even sets stroke + 200 Brst SKDS 4250
3 x 100 cool down
4550

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