Saturday, March 23, 2013

3/23/13 John D.

400 S
200 1 arm (arm down on breathing side) w fins - work on rotation
400 P
200 K
4 x 50 on 1 build
16 x 50 on 1 w/fins Odd- Stroke Drill, Evens - K
8 x 100 on 1:30/1:40/1:50 (10-15 sec rest) Odd - Free Build, Evens - stroke/IM
     last 25 6 beat overkick on free and back
2600
Other
5 x 100 on 1:30/40/50 En2
2 x 50 on 1 back or dr
10 x 25 on 40 choice/main stroke fast
2 x 50 back/dr on 1
5 x 50 En3 on 1
2 x 50 back/dr on 1
2 x 100 on 4    4100
400 EZ mid 200 drill   4500

Dist
600 En1 R:20         3200
6 x 100 on 1:30/1:40/1:50  3800
500 En1+  r:15   4300 
5 x 100 on 1:45/1:55/2:05   4800
400 En1+  R15   5200
4 x 100 En2   5600
400 cd, mid 200 drill   6000

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