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  1. Friday 9/6/19

    PM LCM Solo @ LRRC “Friday Fly Day”

    3x
    100 @ 1:40 FR
    2x50 @ 1:10 FL drill (25 R arm/25 L arm)

    1:00 REST

    3x
    100 @ 2:10 FR kick w/ BD
    2x50 @ :55 FL swim (:36, :36+, :35+ :37, :37+, :36)

    6x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    Total: 1500
    Categories
    Swim Workouts
  2. Thursday 9/5/19

    PM LCM w/ Trip @ LRRC

    400 swim
    400 (75 pull/25 scull) w/ buoy
    200 I.M. kick w/ BD

    2x
    50 @ 1:00 B&A drill
    4x25 @ :30 V.S.

    200 EZ

    5x300 @ 4:30
    #1 - PINK (3:58)
    #2 - RED- (3:56)
    #3 - RED+ (3:58+)
    #4 - WHITE pull
    #5 - BLUE (3:51)

    6x50 @ 1:10 BR drill (2 kick/1 pull) w/ 2x pullouts

    Total: 3300
    Categories
    Swim Workouts