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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