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  1. Friday 3/6/2020

    AM SCY Solo @ LRRC "Maintenance and Hypoxic"
    PM SCY w/ Trip @ LRRC "VO2 MAX"

    AM Swim:

    400 swim every 4th 25 head-up scull

    3x200 @ 2:50 every 4th 25 no breath pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :35 FR kick w/ BD

    8x75 @ 1:05 "Claire Lockridge" pull w/ paddles

    100 EZ

    Total: 2300

    PM Swim:

    500 swim every 4th 25 scull w/ SNKL
    2x50 @ 1:20 FR no breath
    4x100 @ 1:30 75 FR/25 BR pull w/ paddles + SNKL
    4x25 @ :30 FR kick w/ BD
    2x25 @ :30 odd: 12.5 FAST/12.5 EZ, even: 12.5 EZ/12.5 FAST
    2x25 @ :05 rest EZ

    4x50 @ :40 @ 200 PACE/BLUE (:28-, :28+, :28+, :28)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ :50 @ 200 PACE/BLUE (:28, :28-, :28-, :28-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:00 ALL OUT/PURPLE (26+, :26+, :26+, :27-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:10 ALL OUT/PURPLE (:27+, :27-, :26+, :26)

    100 EZ

    3x100 @ 1:30 @ 500 PACE (:59-, :59++, 1:00)

    4x100 @ 1:30 EZ

    Total: 3700

    SHOUT OUT: Trip kicked ass on this set today. He was a little chafed that I forgot to mention how well he did during yesterday's set! He tweaked things slightly so that he would act as a "rabbit" for me on the last few distances, and it really helped me get through the latter part of the set! So thanks, Trip!
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