Saturday, May 12, 2012

5/12/12 John D.

300 S/200 K/200 P
4 x 25 w/fins 1 arm @ side rotating and connecting catch to your hip rotation
4 x 50 free pull, work on connecting
3 x 50 w fins connecting catch to core
2 x 50 no equipment, connect catch to core

3 x 200 w fins alt 25 dolphin on back/25 Free
focus on 1 of the following for the swims
1) 1 goggle in h2o
2) connect catch to core rotation
3) 6 beat kick
4) EVF
5) Hide your head

4 x 25 w fins and or pull - fist closed focus on connecting catch to core( now catching w forearm).
200 fist closed, focus on catch to core
200 fist open, focus on catch to core
4 x 25 on 45 w fins - connecting hand to fist, as each hand enters the water send it forward to rotate to set up the hip, then connect hand and hip as you pull

150 KDS x 50

2 x 75
25 dolphin K on back
25 double arm back
25 single arm fly

fins ok, when get to fatique, switch to 3 full strokes off wall and switch to Free
50 fly R:15-20 sec
100 Fly
100 Fly + 50 Back
100 Fly + 100 Back
100 Fly + 100 Back + 50 Brst 3650
100 Fly + 100 Back + 100 Brst
100 Fly + 100 Back + 100 Brst + 50 Free
400 IM
4700
5 x 100 Cooldown
5200

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