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blainesapprentice

Thursday Sept 25th

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Thursday I went to the gym in the morning 8-930. I did my weight routine and then had a nice run on the treadmill (walked .25miles @3.5 and 1.5incline) (ran 1.75miles @6.5 @1.5 incline) (ran .25 miles @7.5 @1.5 incline) walked .50miles @3.7 @1.5 incline) (walked .25miles @ 3.3. @0.0 incline) = 3.00miles

Then in the evening (7-9pm) I had swim practice:
Our coach is in FL for the week so today's practice she sent us and we basically ran ourself. Only a few kids came anyways.

Warm up:
200 swim
6x100 (25 stroke/ 50free/ 25k) @1:45
12x25 long streamlines/ strong breakouts @:30


6x broken 200:
#1. 150 free descend @2:10
50 free all out @1:05
#2. 50 fly @.55
100 (50bk/50breast) @ 1:45
50 free (fingertip drag) @.55
#3. 6x25 back descend by 3 @ .30
50 back 4 second hesitation @ 1:00
#4. 6x 25 breast @.30
50 breast (2 kicks 1 pull) @ 1:00
#5. same as #2
#6 same as #1

12x50 best non-free stroke 25drill/25 swim @1:10
--did fly and back alternatively--

4x 100 25ez/75 hard kick @2:30
did 2 with a board/ 2 without a board

I did a 500 warm-down to bring my total to 4,000 yards. I used paddles for the first 300.

=4,000yards

I didn't get to the gym yesterday but plan to head over there sometime today.

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