Saturday, April 20, 2013

4/20/13 John D.

300 S
200 K
100 Main Stroke Drill
300 P
200 K 10 Sec V-Kick in deep end, fins elbows out, no fins wrists
100 MS Drill  1200
4 x 75 R:10 Odd - 50 drill/25 Swim, Evens - 50 swim/25 Scull
1500
Other
2 x 400 En1+ R:20  2300
3/4 x 100 3 Free/1 Stroke  2600/2700
2 x 300 En1+ R:20  3200/3300
2/3 x 100 2 free/1 stroke R:20  3400/3600
2 x 200 En2on 3/3:15/3:25 R:20 3800/4000
2 x 100 En2 75 Free/25 Stroke  4000/4200
100 En2 on 1:30/1;40/1:50 4100/4300
100 EZ

Dist
3 x 400 Desc En1-En2 r:20  2700
5 x 100 IM/stroke on 1:45/2  3200
2 x 500 S or P #2 Neg Split   4200
4 x 100 last 50 6 beat K  4600
800 Swim w/fins  EZ 5400

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