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AM SCY and PM SCY Solo @ LRRC

AM Swim:

6x300 w/ fins + SNKL
1 @ 4:15 FR kick H.A.S.
1 @ 4:00 150 FR kick H.A.S./150 FR swim
1 @ 3:45 FR swim

6x200 @ 2:30 PINK

100 EZ

Total: 3100

PM Swim:

10x100 w/ SNKL
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 FR swim
1 @ 1:40 50 FR kick H.A.S./50 FR swim
1 @ 1:30 25 FR kick H.A.S./75 FR swim
1 @ 1:20 FR swim

6x150 @ 2:30 FR kick first/last 25 "submarine kick" w/ fins + BD
100 FLOAT

4x100 @ 1:10 PINK
1:10 REST
3x100 @ 1:10 PINK
1:10 REST
2x100 @ 1:10 PINK
1:10 REST
100 @ 1:10 PINK

6x50 @ :50 FL kick H.A.S. w/ fins + SNKL

Total: 3300

Friday, 11/13/2020

Moved to Crestview Middle School the next couple weeks - Marquette HS is installing UV in the HVAC system, which as a facilities engineer, meh, but whatever. CMS indoor pool is SCM, 85+ degrees so... not ideal. Mostly aerobic today.

500 mix + 4x75 k/dr/sw IMO :10r + 4x50 1-arm IMO :10r

200 IM 3:45
175 IM 25 fl 3:30
150 IM no free 3:00
125 IM + fr 2:15
100 IM 1:50
50 st :55
25 k :30

200 IM 3:45
175 fr k 4:00
150 bk dr/k/dr 3:00
125 bk 2:15
100 IM 1:50
75 bk 1:30
50 bk :55
25 fr k :30

200 fr 3:00
175 fr k 4:00
150 fr dr/k/dr 3:00
125 fr 1:55
100 fr 1:30
75 fr 1:05
50 fr :45
25 k :30

20x25 :35 bk k best average (11 no fins, 9 fins)

125 warmdown

4100m