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7/2 LCM 5am

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Swam with HSA Masters

400 warm up

3 x 200 on 3:30 as 150 fr, 50 choice (back)
4 x 150 on 3:00 as 50 fr, 50 ch(ba), 50 fr
5 x 100 on 10 sec rest kick with fins
4 x 150 on 3:00 as 50 ch(ba), 50 fr, 50 ch(ba)

8 x 50 on 1:15 odds easy, evens fast

200 warm down

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Swim Workouts

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