Saturday, September 8, 2012

9/08/12 John D.

300 S, 100 K
200 P, 100 Dr
100 K, 100 S
6 x 50 scull
     1 Front scull
     2 Feet 1st, on front, arms overhead
     3 mid scull
     4 Feet 1st, on bk, arms overhead
     5 Head 1st, on bk, hands @ hips
     6 tub - Feet 1st, on back, hands @ hips
4(4 x 25) on 40
     1 streamline K underwater w fins
     2 drill
     3 build
     4 sprint
Dist
2 x 400 Approx 20 sec rest
4 x 100 on 1:30/1:40/1:50 Apprx 15 sec rest
2 x 300 apprx 20 sec rest
3 x 100 on 1:30/1:40/1:50 approx 10
2 x 200 on 3:10/3:20/3:30
2 x 100 cool
4300

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