Halloween at APAC

kennethjohnanderso
Oct 31, 2022
1 min read

5pm to 6 pm

we may be able to start warmup a bit earlier if you could be on deck for 4:45 that would be great

400

3 * 100 descend

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 25 15/10

27 * 50 on 1:00

1-9) 2 fast, 1 long

10-18) 1 fast, 1 long

19-27) 1 fast 2 long

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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