Wednesday, September 5, 2012

9/5/12 John D.

3 x 200 SKP  
4 x 50 R:10 (3-2-1-0)   800
     1st 50 3 sec per side
     2nd 50 2 sec per side
     3rd 50 1 sec per side
     4th 50 0 sec per side

5(3 x 100) R:10   2300
     1st set - Catch-up
     2nd set - 8 K per side
     3rd set - weak arm
     4th set - MAXDPS
     5th set - cross-backs
3 x 100 R: 20 80%  2600
2600 + Cool down

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