Saturday, March 2, 2013

3/2/13 John D.

200 S
2(4 x 75) CU, BK, K, CB/ arm down breathing side, K on side,choice, glide  800
4 x 50 K/D Reverse IM order  1000
200 P  1200
4 x Ultra fast turns - http://www.goswim.tv/entries/2766/freestyle---ultra-fast-turns.html
1250
Twice through the following.  Fins recommended, but optional.
8 X 25 on :30 or :35
#1:  Fly/Breast Combo (alternate one stroke of each)
#2:  1 cycle of 2Left/2Right Fly; finish the length with whole-stroke Fly
#3:  Fly/Breast Combo
#4:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#5:  Fly/Breast Combo
#6:  1 cycle of 2L/2R Fly; finish with whole-stroke Fly
#7 & #8:  Dolphin Kick on Your Back  1650
3 x 100 Desc on 2, ea 100 gets faster, with increased tempo as well  1950
300 P breath 3,5,7 or 2,4,6 x 50  2250
2 x 100 Broken on 5 + 50 EZ after each  10 sec @ 50, 10 @ 75  2450
1 x 200 Broken, 10 @ 50  2650
400 Swim or P 
3050

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