Saturday, November 19, 2011

11/19/11 Nick/John

300 S
4 x 100 50K/50Dr
300 P
4 x 50 build

2)Free
7 x 100 w/fins, 50CU/50 1 arm on 1:45/2
6 x 50 on 1:15 fist choice stroke

2)Stroke
10 x 100 w/fins
fly - 3 R only/3 left only
back - 3 right only/3 left only
breast - breast arms - 25 fr k/25 dolphin K
Free - 50 CU/50 1 Arm

3) Others
2 x
2 x 250 hypo 3,5 x 50
8 x 25 on 40 choice Stroke 80%+
1 x 100 Back or EZ Free
400 Swim or pull EZ cooldown
4200

3) Dist
2 x 800 R: 45
1200 S or P
5000

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