Saturday, September 22, 2012

9/22/12 John

200 SKPDS
Turns
200 fist
2 x 75 EMF x 25
2 x50 build
4 x 25 on 40 2 w/1 breath, 2 sprint
200 stroke
2 x 75 fly/back/br, Bk/Br/Fr
2 x 50 dr/s stroke
4 x 25 IM order s
Dist
700  R:30
3 x 100 Ch/IM
500 R: 20
3 x 100 same
300 R;20
3 x 100 Same
4800

Others
6 x 50 on 55
3 x 100 on 1:30/1:40/1;50
300 S or P last finish in lane then 20 sec
4 x 50 on 50
2 x 100 on 1:25/1:35/1:45
200
2 x 50 on 45
100 on 1:20/1:30/1:40
100 EZ cool
3700

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