Saturday, January 21, 2012

1/21/12 John D.

200 Fr, 200 Br, 100 K, 100 Br Dr 1P3K 600
200 Fr, 200 Bk, 100 K, 100 BK Dr (progression drill) 1200
200 Fr, 100 K, 100 Fly Dr (2R2L2W) 1600
6 x 25 free breakdown 1750
3 x 300 desc 1-3 En-1, en-2, en-3 (65%, 80%, 90%) 2650
100 CU 2750
300 K IM or stroke 3050
4 x 25 build, sprint, ez, sprint on 45 3150

Other
200 IM d/s R:20 + 2 x 100 Free on 1:30/40/50 + 6 x 50 stroke Fast on 1 + 100 K EZ 3900

Dist
2 x 400 on 5:30/5:45/6 En-2 3950
3 x 200 on 2:45/3 En-2 4550

No comments: