Saturday, October 27, 2012

10/27/12 John D.

400 S
400 (50 K/100 Dr/50 doggie paddle) x 2
4 x 75 25 Free/50 build on 1:30
4(4 x 50)
1st set on 55/1 desc
2nd set scull - front/feet 1st, on back or stomach, hands overhead/mid/rear
3rd set - dr/build/12 1/2 Blast-12 1/2 EZx2/sprint
4th set - repeat scull
4 x 150 R:10-15 En1 Pull ok
4 x 100 R:10-15 En1
4 x 50 on 1 En1   3100
100 En1 R:15-20
3 x 150 r:15-20 K w/fins or swim En2
3 x 100 r:15-20 K w/fins or swim En2
3 x 50 r:15-20 Kw/fins or swim En2  4100
2 x 100 En1 r:15-20
2 x 150 En2 r:10-15 or En3
2 x 100 En2 r:10-15 or En3
2 x 50 En2 r:10-15 or EZ 4900

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