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joel schmaltz

Short swims Sat

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300 swim
300 IM (k,dr,sw by 25)
4 x 25 choice (odds build, evens easy)
6 x 75 @ 2:00 AFAP
*1-4 50 k w/fins , 25 swim
*5&6 same but w/o fins

* 25's and 50's focus on speed and form strong swims
100 IM mod r/20
4 x 25 fly r/10
100 IM build each 25 r/20
4 x 25 bk r/10
100 IM mod r/20
4 x 25 br r/10
100 IM build each 25 r/20
4 x 25 fr r/10
Masters min
100 fr mod r/10
50 fly r/15
100 fr build r/10
50 bk r/15
100 fr mod r/10
50 br r/15
100 fr build r/10
50 fr
50 EZ

3 x 50 fr build r/10
3 x 50 stroke fast r/20
3 x 50 fr build down r/10

200 pull , stretch out swim

turn work from middle of pool

200 w/d

3450

We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.

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