Friday, December 16, 2011

Parasailing Mazatlan

NLSC - Gold - PM
SCY

16 x 50 on : 50 EN1-EN1+
Fr, Fr/Bk, Bk, Fr/FK

200 Back RPT

5 x {75 Back on 1:10 EN2
      {2 x 50 on :50/:40 EN2/EN3
      {1 x 25 FK Sprint on :50 SP2
      {1 x 50 FK SLOB on 1:00 EN2
3 x 200 Back on 5:00 SP1
5 x 50 CH REC on 1:05 REC
10 x 50 DK/FK SLOB on 1:00 EN2


IM Base Training


1 x {100 IM on 1:30 EN1+
      {4 x 125 IM (rotate stroke dbl through) on 1:50  EN2
      {200 IM (straight or 2x100) on 2:55 EN2
      {300 IM (straight or 3x100) on 4:15 EN2
      {400 IM (straight or 4x100) on 4:00 EN2
100 CH EZ

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