Wednesday, December 19, 2012

12/19/12 John D.

300 S/300 P
2 x (2 x 50 build on 1 + 75 Kick)
200 Swim doing 1 summersault in middle of pool both directions
6 x 25 with a flip in the middle of pool, changing directions fast and initiate the momentum with a strong kick
2(6 x 25 + 2 x 100 Frees on 1:30/1:40/1:50)
Round 1 = 25's are stroke on 40
Round 2 = 25's on 20
3 x 150 R:15-20  2450
1)  breath 3,4,5 x 50
2)  breath 4,5,6
3)  breath 5,6,7

4 x 25 Fast on 30 w/fins   2550
2 x 50 EZ - dr/Swim x 25 2650

No comments: