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9|10|13 scy

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by , September 10th, 2013 at 04:59 PM (121 Views)
WARMUP (work)
2 x 200 fr on 4:00 from block (3:10ish)
1 x 250 fr on 4:00 from block (lost count and did an extra)
5 x 200 fr on 4:00 from block (by the time I got out, had a few breaths, and blocked I was already 0:15 over interval. Caught up by the 3rd one for my needed 0:50 interval rest)

WORK
500 of various drills
3 x 50 fr on 2:00 from block as 25 fast/25 drill
10 x 50 on 1:00 WF as 25 back/25 fly
1 fully rested 25 yard free push with fins (11)

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Updated September 10th, 2013 at 09:25 PM by __steve__

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