Saturday, October 8, 2011

10/8/11 John D.

400 Free
2 x 125 (75 Free/50 x-backs)
300 P or stroke or RIMD(KDS)
2 x 75 (50 Free/25 CU
200 K
2 x 25 K on side L & R
25 up, down, Around _ Progression Drill Back
25 CU Back
25 Double arm
25 spin
8 x 25 Breast Breakdown
2 x the following
1 x 200 En-1 20-30 sec rest
2 x 150 En-1 20-30 sec rest
3 x 100 on 1:30/1:40/1:50 En-2
4 x 50 on 1 200 pace
Back - All
Fly & Br only 50's
50 EZ 3700
800 S or p
4500

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