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PM SCY w/ Trip @ LRRC

800 (300 swim/100 kick w/ BD)
600 (200 pull w/ buoy/100 kick H.A.S.) w/ SNKL
400 (100 swim/100 kick w/ BD)
200 I.M. drill

300 EZ FR kick w/ fins + BD (just keeping the body moving while Trip finished warming up)

2x100 @ 2:00 RED I.M. (1:05-, 1:03+)
2x150 @ 2:00 PINK FR
2x100 @ 2:00 RED I.M. (1:04+, 1:04)
2x150 @ 2:00 PINK FR
2x100 @ 2:00 RED I.M. (1:04++, 1:03-)

5x100 @ 1:30 SMOOTH FR focus on perfect stroke

Total: 4000

Friday 11/6/2020 Pool Workout

4x100 ez fr/bk 1:30
4x75 p 1:10
4x50 k :50
4x25 VS fly :30

6x50 rolling IMO 1:00
8x25 o-fast :20, e-ez :35

4x100 fr 1:30/1:25/1:20/1:30
3x100 k/fins 1:25/1:20/1:30
2x100 p/pads 1:25/1:20
1x100 fr 1:20

1x100 fr 1:20
2x100 p/pads 1:20/1:25
3x100 k/fins 1:20/1:25/1:20
4x100 fr 1:25/1:20/1:25/fast (:59)

6x50 smooth :05R 3-k, 3-p
8x25 o-fast :20 e-ez :40

200 warmdown

4200y