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The Labours of SwimStud

Funky Friday 5/25/12

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Warm up:
150EZ
3 x 150 Stick, Fulcrum, Swim
400 Kick swim by 50

Main Sets:

10 x broad jump off side of pool & squat jump in streamline off bottom, fast dolphin kicking to top.
50 EZ
I misread and did a 50 EX after each jump/squat

8 x 50 burst + cruise @ 1:15
50 EZ


3 x (3 x 50) @ 1:30
1 = 200 pace
2 = 100 pace
3 = AFAP
200 EZ after each round

round 1 = free
round 2 = kick
round 3 = stroke (BR)

6 x 50 w/parachute @ 1:00 rest
2 breast pull
2 free w/paddles
2 dolphin kick on back did 2 x 25 Dolphin...

200 EZ

Total: 3500

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