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Calvin S

Friday 11/29/13

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by , November 29th, 2013 at 05:33 PM (225 Views)
Friday 11/29

PM only SCY

2x
300 swim every 3rd 25 scull
4x100 @ 1:15 pull w/ buoy + paddles + snorkel
12x25 @ :40 odd: drill, even: under H2O FL kick

3x
4x50 @ :50 4-3-2-1 breaths per 50
4x100 @ 1:20 kick w/ fins last 25 under H2O

100 EZ

5x
300 @ 3:15/4:00 STRONG AE
200 @ 2:10/2:40 STRONG AE
100 @ 3:30 kick w/ board FAST
RD1, RD3, RD5 - FR
RD2 - BR (second interval)
RD4 - BK (second interval)

400 EZ

Total: 7300

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Swim Workouts

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