Saturday, October 29, 2011

10/29/11 John D.

1) 100 S,K,Bk,K,S,BK
4 x 100 (50 rear scull/50 Swim)
4 x 50 (25 Fast/25 fly K on back)
2) 16 x 50 w/fins
a) Fly - Odd - breath 3 down/2 up, even- 3L3R arms
b) Back - Odd - 25L, 25R, Even - 5 sec roll
c) Breast - Dble PO w/dolphin K
d) Free - 25 L, 25 R arm down 2000

3) Others
2 x thru
100 K main stroke
50 K Free
25 drill
125 Swim 2400

4)6 x
75 Free on 1:15/1:20
100 IM/stroke on 1:40/1:50
50 Free 1-3 on 1 mod, 4-6 faston 1:15 3750
300 En-1 cooldown 4050

3) Dist
4 x 400 R:20-30 Desc 3600
2 x 400 r:20-30 Desc 4400
#2 Cooldown

No comments: