Saturday, March 16, 2013

3/16/13 John D.

5 x 200 SKPDS   1000
5 X 100 w/fins 50 K/50 dr kick w arms down and rotate torso/drills - arm down/weak arm/fist/arm down/weak arm  1500
4 x 50 desc on 1  1700
6 x 25 back turns  1850
Other
3 x thru
4 x 25 on 40 12 1/2 Blast/12 1/2 EZ
4 x 100 on 1:30/40/50 En2
100 EZ on 2:30  3650
rnd 1/2 Main stroke, Rnd 3 choice
S or P 4 x 200 on3/3:15/3:30 En1+  4450
25 sprint on 30
25 EZ on 1
50 Sprint on 2 4550
150 SDS x 50  4700
Dist
800 P R:30   2650
4 x 100 En3 on 1:30/40/50 R:15-20  3050
600 P    3650
4 x 100 En3  4050
400 P  4450
4 x 100 En3  4850
200P  5050

No comments: