Saturday, December 15, 2012

12/15/12 John D.

3 x 200 SKP
4(4 X 25) on coach
1) Free - CU/Weak arm/arm down on breathing side/x-backs
2) Br - Slide K/2R2L2Whole/1P3K/Dolphin K
3) BK - R/L/Progression Drill/10 K-1 stroke
4 ) Fly - R/L/2R2L2W/4K
200 Scull x 50 Front/Mid/Rear/Swim
200 choice
4 x 50 Tennessee Turns
4 x 50 build on 1
4 x 25 on 30 odd - 12 1/2 Blast/12 1/2 EZ, even Sprint
2 times thru
100 build on 1:30/1:40/1:50
300 P R:20
4 x 25 sprint on 35  2900

Other
6 x 100 on 1;30/1;40/1;50 En1  3500
200 En1          3700
5 x 100 on 1:30/1:40/1:50 En1+  4200
250 En1+             4450

Dist
2 x 150 on 2:15/2:25 (r:15)  3200
300 En2   3500
2 x 200 on 3/3:15/3:30 (r:20)  3900
400 En2  4300

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