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David W Cochran

Fri, Nov 16 - Friday Speed Day

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Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.

Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.

100 Free
6x50 on :50
50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
100 Back
12x25 on :40 hard no breathe (sort of)
8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
100 Back
5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
16x50 IM Relay - swam 4 50 Back's
40x25 Free Relay - Swam 10 25's
200 Kick
5x100 BAck w/paddles on 1:40
200 Free
100 Free
200 Back w/paddles

4050 yards
110 minutes

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