Saturday, February 23, 2013

2/23/13 John D.

200 S
250 K/D w/fins K arms down/rotate/drill-1 arm
200 P
250 K/D  900
150 fist with fins
150 swim 1200
President day swim 6 x 100 + 13 x 50's  2450
8 x 75 every 3rd fast on 1:15  3050

Dist
8 x 150 En1 on 2:10/2:20   4250

Free/Back
2 x
2 x 75 K
100 Hypo 3,7 x 50
2 x 125 (75 FAST/50 EZ)

Fly
2 x
150 2R2L2Whole
8 x 25 on 45
50 EZ

5 x 100 En1 cool

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