Saturday, November 26, 2011

11/26/11 John D.

500 S
2 x 150 #1 K no board, #2 k on side
5 x 100 50 scull/50 Drill
1) Ft-CU
2) Mid-1 arm
3) rear-x-backs
4) ft 1st,ft,overhead-fist
5) choice
300 (50 back, 25 Breast, 25 Free) x 3

Stroke (Fly, Back, Free)
2 x the following
4 x 25 on 40
4 x 50 on 1
4 x 75 on 1:20
4 x 100 on 1:40
1st one of the set is single arm
2nd one of the set is 2R2L2W
3rd one of the set is kick on side
4th one of the set is swim
6 x 150 K/s x 25
6 x 50 swim/drill x 25

Stroke (Breast)
4 x the following
25 slide kick on :45
25 double pullouts
50 Free, w flip turn and 4 fast strokes off wall on 1:20
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

4 x the following
75 Breast long on 1:20
50 Breast Build on 1
25 Breast Fast on 40
50 EZ Free
6 x 150 K/S x 25
6 x 50 S/Dr x 25 cooldown

Dist
2 x 400 En 1 on 5:45/6 (20-30 sec rest)
2 x 50 on 1:15 En-3
2 x 300 En 1 on 4:30/4:45 same
2 x 50 on 1:15 En-3
2 x 200 En 1 on 3
2 x 50 on 1:15 En 3
5 x 100 on 1:45/1:55 Odd IM, Even Free
300 SDS

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