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SCY

Warm up
1 x 200 3:15
3 x 100 1:45
8 x 25 :40 stroke
6 x 50 :50 desc 1-3/4-6

Kick set
1 x 100 2:15
4 x 50 1:15
6 x 25 :45 fast

Freestyle set
8 x 50 :50 pace
1 x 400 6:00
6 x 50 :50 desc 1-3/4-6
1 x 300 4:30 neg split
4 x 50 :50 strong
1 x 200 best effort

Sprint set
4x
1 x 50 1:15 easy
2 x 25 :45 fast
2 x 25 :45 easy
1 x 50 1:15 fast
[All swims are choice]

Warm down
4 x 50 1:00

Total: 4250

200 swim/100 kick/200 pull (plus extra 150)
8 x 25 burst and cruise

4 x 125 on :15sr (50 free, 25 stroke, 50 free) (extra 100)
300 pull (extra 50)
8 x 50 on 1:15 (odd stroke, even build)
200 loosen and out
[Masters/Rec/2400 yds/55 min]
==========================
A good crowd today with Greg, Meg, Libby, Kevin, Rebecca, and Mary.

PM SCY Solo @ LRRC

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ :50 25 dr/25 swim
Odd: FR
Even: FL

4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

100 EZ

Total: 3100