Saturday, February 5, 2011

2/5/11 John D.

1. 10 min S
4 x 50 scull ft/mid/rear/swim
2. 4(4 x 75) on 1:15
Fly
1)25 r arm, 25 left, 25 2r2l2w
2)K 25 r side/25 left/25 back
3)50 free/25 fly breath 2up 1 down
4)4 fast fly strokes off each wall then ez free

Back
1)K25 right side/25 left side/25 back
2)25 1/2 recovery/50 Swim back
3)25 back swim/25 progression drill/25 back swim
4) 25 dbl arm back/50 back

Breast
1)25K arms front/25 K arms back/25 slide k
2) 50 pkg/25 breast swim
3)50 free with flip/25 breast w dbl underwater pullouts
4) 25 fast free/50 3 strokes above 3 strokes below water

Free
1)25 K right side/25 K left side/25 x-backs
2)50 3 strokes 10 k/25 6 beat k swim
3)50 3 pt/25 build
4)25 streamline k/25 12 1/2 BLAST-12 1/2 EZ/25 sprint

3. Free/Back
2 x
2 x 75 K Fast on 1:30
100 breath 3/7 x 50
2 x 125 75 fast/50 EZ

3. Fly - work with 3 fast fly kicks off wall
2 x
150 2R2L2Whole w/fins r:20
8 x 25 on 40
50 EZ on 1:30

3 Dist
8 x 150 on 2:10/2:20 En-1
8 x 100 on 1:25/1:35/1:45 En-2
8 x 50 on 1/05 FAST

4. 15 x 100 on 1:30/1:40/1:50

3

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