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AM Solo and PM w/ Doug and Dr. J (for part of workout) SCY @ LRRC

AM Swim:

10x100 @ :10 rest w/ SNKL
odd: 75 FR kick H.A.S./25 scull
even: 75 one-arm FR/25 scull

10x100 @ :10 rest kick
odd: FL H.A.S. on back
even: FR side-kick

Total: 2000

PM Swim:

200 kick

8x
4x12.5 @ :40 rest variable speed kick
RDs 4-8 w/ fins

10x150 @ 2:30 FR kick first/last 25 "submarine" w/ fins + BD

400 FLOAT

Total: 2500

Friday, 11/20/2020
SCM

500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm

4x75 fr b 1:15
8x50 fr best average :45
4x150 50 k/100 fr 2:45
4x150 50 bk/100 fr 2:05

8x25 st best average :35
6x50 dr/sw 1:05
8x25 fr best average :25
3x100 fr p ez 2:00

6x50 1-3 d fr :50, 4-6 d bk 1:00

200 warmdown

4400m