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Tue Oct 26

5 * 400 If your 400 Free is faster than 4:40 do the full distances If not do 350's on 1,3,5 1) Free on 6:00 2) max 200 Free on 6:30 3)...

Monday Oct 25

3:30entrance, 3:45 start Mon Oct 25 Warm up 400 IM Fly = K/S by 25, Back = Swim – long turns, BR = 2K1P, Free = Fast turns 800 IM with...

Saturday morning short one

Oct 23 am – tight times lines (2750m in 50 mins) 0 min mark 8 * 50 Choice on :50 – max ½ free 1:20 rest & put on fins 8 min mark 10 * 75...

Thursday morning

300 Pull on 5:00 - gradually increase back end acceleration 4 * 75 Kick descend on 1:45 300 Swim on 5:00 - no free 4 * 75 Pull descend on...

Back at Queens Mon Oct 18

3:45-6 (arrive to enter at 3:30) leave pool at 5:50) 600 with fins by 100 head position (breath every 5 if free) entry (free 30 degrees...

8 * 800 Sat Oct 16

4 * 200 descend with fins on 3:15 1:00 2 * 400 IM on 8 (any 100 Drill, 100 Kick, 200 Swim) 1:00 4 * 200 Back on 3:45 (#1 last 50 kick) -...

Fri Oct 15

Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip...

Wed Oct 14 7:30-9 pm YMCA

400 Fr/Bk by 100, fist/swim by 50 300 Pull – breathing every 5 when free, PBL when back 200 IM kick 10 * 25 on 1:30 with equipment...

Monday Oct 13 - APAC 3:30-5:30

6 * 50 Back K/Breast Swim on 1:00 800 S/K/Dr/S with fins 3 * 100 kick descend on 2:20 9 * 300 on 5:10 or 45 * 50 on 1:00 (1 long free,...

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