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Calvin S

Wednesday 11/20/13

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by , November 21st, 2013 at 08:23 AM (187 Views)
Wednesday 11/20

PM only SCY

2x
400 swim
8x50 @ 1:00 odd: k/dr, even: dr/sw
200 kick w/ fins every 4th 25 under H2O

8x25 @ :40 V.S.
100 EZ

4x (R.I.M.O. by round)
4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
4x100 @ 1:10 lactic hold

300 EZ

Total: 5000

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Swim Workouts

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