Saturday, April 16, 2011

4/16/11 John D.

300 S
100 K
200 P
100 IM Dr
100 S
100 2 sec glide
4(4 x 25) on 40
odd sets - Odd - K, underwater, Even - 3 strokes flip
even sets - Dr, Build, 1/2 Blast, Sprint
Others
3 x
4 x 25 on 40 Drill
300 Swim on 4:30/5 En-1
4 x 25 on 40 Kick M.S.
200 on 2:45/3 En-1
4 x 25 on 40 Underwater, fins ok
100 S on 1:30/1:40/1:50
4 x 25 on 35 Fast
Round 1 - Free
Round 2 - Stroke
Round 3 - Choice
200 EZ 4500

Dist
2 x 500 on 7:30/8 R:20 2300
5 x 100 on 1:30/1:40 R:10 2800
2 x 400 on 6/6:30 R:20 3600
4 x 100 on 1:30/1:40 4000
2 x 300 on 4:30/5 4600
3 x 100 on 1:30/1:40 4900
2 x 200 on 3/3:15 5300
2 x 100 on 1:45 Fast! 5500
200 EZ 5700

No comments: