Saturday, October 20, 2012

10/20/12 John

1)  400 S
2 x 125 75 Fr/50 x-backs
300 P DPS
2 x 75 50 Fr/25 Choice
200 K  1300
2)  4(5 x 25) on 40 Odd sets stroke - Drill #1 & 2
                         Even Sets - Free desc 1-3, hold 4&5
1800
Others
3)  do the following twice
200 on 3/3:10/3:20 En1 (r:15)
2 x 150 2:15/2:25/2:35 En1 (r:15)
3 x 100 on 1:30/1:40/1:50 En2 (r:15)
4 x 50 on 1 200 pace  3800

4)  do the following twice
50 K w/board
50 S no breathing from flags to wall
50 K no board
50 12 1/2 Blast, 12 1/2 EZ x 2  4200

IM
3)  do the following twice
6 x 25 on 40 relaxed fly
2 x 150 neg split back x 75
2 x 75 build Brst
3 x 100 free 50 S @ 80%/50 6 beat overkick  3600

4)  8 x 150 En1+  4800

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