Saturday, March 17, 2012

3/17/12 John D.

6 x 150 SKSDSP 900 IM/Stroke do IM drill on dr 900
Free
5 x 100 50 K/50 build R:10 1400
4 x 50 Desc on 1 1600

150 S on 2:25/2:20
100 K
150 P on 2:10/2:15 2000

following set do 3 times
4 x 25 on 35 first 15 yards Power sprint, 10 yards long ez glide
4 x 100 En-2 on 1:30/1:40/1;50
100 EZ 3800

4 x 200 S or P En-1 Cooldown

IM/Stroke
2 x (100 RIM on 1:50/2 + 4 x 25 Main stroke on 40)

4 x (3 x 100) on 1:50/2
1st and 4th set fly/bk, bk/Br, Br/Fr
2nd set back desc
3rd set breast - 50 Free, 25 Br dble Pullouts, 25 free

4 x
100 K
4 x 50 drill main stroke on 55
75 all out on 1:30

600 S or P
4500

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