Friday Sep 29

6 * 100 IM on 2:05 for # 1 then drop 5 sec each 1

1) dr

2) K/S

3) S/K

4) swim with dolphin kick throughout

5) swim with flutter kick throughout

6) Swim

12 * 75 kick on 1:40

1-4) descend

5-7) descend

8) easy, 9) fast

10) easy

11) fast

12) fast

twice through on 4:20, 4:30 or 4:40

300 Pull 300 Pull with paddles 300 Pull with paddles PBL + 30s Last 20 minutes 10 * 75 on 1:15 or 1:50 1) first/drill/Swim 2) Scull/50 Build 300 WD

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