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  1. Wednesday 11/21/18

    PM SCY w/ Trip (on the 4x400) @ LRRC "Happy Thresholdsgiving"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :40 swim 4/6/2 turns w/ SP

    4x100 @ 1:05 (1:00+, 1:01+, 1:02+, 1:03)
    1:05 REST
    3x100 @ 1:05 (:59+, 1:01+, 1:02)
    1:05 REST
    2x100 @ 1:05 (1:00, 1:01+)
    1:05 REST
    100 @ 1:05 (:58)

    4x400 @ 5:30
    1 - pull w/ paddles + SNKL (4:45)
    1 - swim w/ SNKL (4:44)
    1 - swim N.S. (4:29 - 2:19/2:10)
    1 - swim STRONG (4:10 - 1:00/1:03/1:04/1:03)

    400 EZ FR kick w/ fins + BD

    Total: 5000

    Holy hell I am tired. Taking Thanksgiving off.

    SHOUT OUT: Trip. He descended his 4x400 1-4, going 5:00, 4:57, 4:49, 4:37. He was also slow enough getting into the water and starting his warm-up that I had time for the threshold set before our main set!
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    Swim Workouts
  2. 11/21/18 Workout

    by , November 21st, 2018 at 12:28 PM (Swimming Through Jello)
    Wednesday, 11/21/2018 Pool Workout

    Not sure if I will get any other workout times in until next week, so tried to make this one a good one. Not entirely successful but got the work done. Six beat kick still feels awkward as heck.

    600 sw 200 fr/100 bk

    8x50 RIMO 1:00 o-k, e-dr

    4x200 3:00 d1-4
    6x50 dr/sw 1:00
    4x150 mix IM 2:45 d1-4
    6x50 dr/sw 1:00
    4x100 p br3,4,5,6 by 100 1:40 d1-4
    6x50 dr/sw 1:00

    3x50 fast off blocks/ez

    100 warmdown

    3950y
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