Saturday, December 1, 2012

12/01/12 John D.

2 x thru
300 S build last 2 50's
200 K build last 50
100 Stroke Drill  1200
8 x 50 scull/swim x 25   1600

Dist
2-3 times thru
3 x 300 on 4:30/5 En1+
5 x 100                    3000/4400
rd 1) 100's FreeIM(no fly, do free instead)
rd 2) 100 last 50 fast
rd 3) 100 pull

Others
4 times thru
2 x 75 build on 1:15
2 x 100 En2 on 1:30/1:40/1:50
2 x 25 Sprint on 45  1600/3200
10 x 100 S or P En1 on 1:30/1:40/1:50  4200

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