Saturday, December 8, 2012

12/8/12 John D.

200 S
100 K
200 P
100 K
200 Dr
100 K
2(4 x 50) on 1 Rd 1- build, Rd 2 Descend
8 x 75 R:10 Odds - 50 Dr/25 S, Evens - 25 scull/50 swim
  1) fly drill - 4 dolphin K off wall + 4 K fly
  2) back - 10 K-1 stroke
  3) breast - double underwater pullouts + 1P3K
  4) Free - either fist or 1 arm

Dist
800 P En1
8 x 100 En2on 1:30/1:40/1:50
600 P En1
6 x 100 En2 on 1:30/1:40/1:50
400 P En1
4 x 100 En2 on1:30/1:40/1:50
200 EZ Dr/S x 50
5500

Other
2 x 400 En1 R:30
4 x 100 3 Fr/1 stroke
2 x 300 En1 R:20
3 x 100 2 Free/1 stroke
2 x 200 En2 R:20
2 x 100 50 Free/50 stroke
100 Free En2
200 Dr/free x 50 EZ
4700

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