Saturday, March 24, 2012

3/24/12 John D.

400 S
3 x 50 scull - ft, mid, rear
3 x 50 desc
300 P
4 x 50 build on 1
fins
10 x 50 odd - stroke drill on 1, evens K
10 x 100 odd build, even - stroke/IM

Other
5 x 100 on 1:20/1:30/1:40/1:50
2 x 50 back
10 x 25 on 40 Main stroke
2 x 50 Back
5 x 50 on 1:05 En-3
2 x 50 back

dist
2 times
800 R:40 En-1
300 R:1:00 En-2
2 x 100 FAST on 1:20/1:30/1:40
30 extra sec after round
2 x 300 s/k x 100

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