Saturday, December 17, 2011

12/17/11 John D.

400 S
300 P
200 K
2 x 50 drill 1000
3 x the following
25 scull head 1st, on back, hands @ hips
25 ft 1st, on ft, hands overhead
25 mid scull
25 rear scull 1300

3 x 300
1) 150 S Moderate + 100 K solid + 50 P Strong R:10 in between
2) 100 S Mod + 50 K solid + 150 P Strong
3) 50 S Mod + 150 K Solid + 100 P Strong 2200

2 x
300 Swim breath 3,4,5 x 50
200 IM or 80% Free
100 (50 Tech/50 Fast) 3400

300 Drill even 50's 3700

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