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PM SCY Solo @ LRRC "Straight out of Tall Paul's Log Book"

400 swim ever 4th 25 head-up scull

3x200 @ 2:30 D1-3 (2:22, 2:18, 2:13)
50 @ 1:00 EZ
3x200 @ 2:25 D1-3 (2:19, 2:16, 2:12)
50 @ 1:00 EZ
3x200 @ 2:20 D1-3 (2:16, 2:13, 2:11)
50 @ 1:00 EZ
3x200 @ 2:15 D1-3 (2:13, 2:11, 2:09)
150 @ 3:00 EZ
3x200 @ 2:30 D1-3 HOLD UNDER 2:10 (2:08-, 2:07+, 2:07-)

500 EZ FR kick w/ fins + BD

Total: 4200

Monday, 9/28/2020 Garage Workout

5 min general warmup

Pause Back Squat - 45/3, 135/3, 185/3, E:90 - 235/3x5

8 rounds, 1:00 on, 1:00 off
o - burpees (17, 18, 19, 21)
e - RKBS 53# (40, 41, 42, 44)

50 glute raises

Saturday, 9/26/2020 Pool Workout

4x50 RIMO dr/sw 1:00
4x50 RIMO b/ez :55

2x(25 fl :10R + 50 bk :15R + 75 br :20r + 100 fr :20r)

3x400 IM 6:30
1 - dr/sw x25
2 - st/fr x25
3 - sw

4x(3x100 1:30) o rd - sw, e rd - p
1 - br3
2 - br left side
3 - br right side

200 ez

3x25 off blocks + 25 ez

2x(4x25 :30 VS)
rd 1 - k w/board, rd 2 - fl

150 ez

4000y