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  1. Friday 8/23/19

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    300 @ 4:45 swim
    3x100 @ 1:45 FL k/sw/dr/bld
    400 FL kick w/ fins + BD

    5x200 @ 3:00 w/ fins
    #1 - AE FR
    #2 - STRONG 50 FL/150 AE FR
    #3 - STRONG 100 FL/100 AE FR
    #4 - STRONG 150 FL/50 AE FR
    #5 - STRONG FL (2:24 - 1:12/1:12)

    5x100 @ 1:45 w/ fins
    #1 - AE FR
    #2 - 75 AE FR/STRONG 25 FL
    #3 - 50 AE FR/STRONG 50 FL
    #4 - 25 AE FR/STRONG 75 FL
    #5 - STRONG FL (1:04-)

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  2. Thursday 8/22/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 head-up scull
    4x100 @ 2:15 “Rouse 100s” w/ fins

    4x200 @ 2:30
    2 - swim w/ 12.5 UW kick off all walls
    2 - breathe every 4 to weak side pull w/ paddles

    6x100 @ 1:45
    2 - FAST FR kick w/ BD (1:39, 1:41)
    2 - SMOOTH pull w/ SNKL
    2 - FAST FR swim (1:10-, 1:09)

    200 EZ

    Total: 2400

    Updated August 23rd, 2019 at 10:32 AM by Calvin S

    Categories
    Swim Workouts