Saturday, January 28, 2012

1/28/12 John D.

3 x 200 SKP
4 x 100 drill IM order ok
fly-r/l/2r2l2w/4k
bk-r/l/kick w rotation/back progression drill
br-k hands back/slide/pkg/1p3k
fr-cu/weak/1 arm/xback
3(4 x 25) on 40
1. dr
2. build
3. 1/2 blast/1/2 ez
4. Sprint
5 x 100 on 1:30/1:40/1:50 R:20 En1
5 x 50 K w/fins desc
4 x 100 Same
4 x 50 K Ascend
3 x 100 Same
3 x 50 Sprint Kick
2 x 100 Same
2 x 50 K Build
1 x 100 FAST
1 x 50 FAST K
6 x 25 mix
2 x 300 Swim or P Cooldown
4300

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