Saturday, May 4, 2013

5/04/13 John D.

400 S
2 x 75 Dbl arm bk/Kick/scull
300 P
2 x 75 dbl arm bk/kick/scull  1000
streamline (8 x 50)  1400
300 P  1700
4 x 50 drill 1. Head position  2. Kick - arms down rotate  3. arm down on breathing side  4. swim w/ rotation and straight pull  1900
300 P   2200
4 x 50 1. drill 2. build  3. 1/2 blast x 2  4. sprint  2400

Dist
4 x 150 on 2:30/2:45/3 50 Free/100 IM 3000
400 Swim En1    3400
300 Swim En2    3700
200 Swim En3    3900
3 x 100 swim w/fins gliding DPS  4200

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