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  1. Friday 10/30/2020

    PM SCY w/ Trip + Jack @ LRRC

    500 swim every 4th 25 head-up scull

    6x300
    3 @ 4:00 100 pull/100 kick w/ BD/100 swim
    3 @ 4:30 D1-3 to FAST (NT, 3:15+, 3:02+)

    100 EZ

    6x100 @ 1:30 swim every 2nd/4th 25 1 breath max

    3x
    4x25 @ :45 12.5 FAST/12.5 EZ w/ bucket (1/3 full RD1/RD2, full RD3)
    :30 REST
    100 @ 2:00 FAST (1:17-, 1:17+, :52++)
    3x100 @ 1:35 SMOOTH BK
    :45 REST
    RD1/RD2 - FR kick w/ BD
    RD3 - FR swim

    100 FLOAT

    Total: 4600
    Categories
    Swim Workouts
  2. 10/30/20 Workout

    by , October 30th, 2020 at 11:58 AM (Swimming Through Jello)
    Thursday, 10/29 Garage Workout

    5 min general warmup

    Back Squat - 45/5, 135/3, 225/3, 245/3, on 2:00 260/3x5

    50 glute raises + 5#

    Friday 10/30/2020 Pool Workout
    w/Rockwood Masters

    1000 mix warmup

    2x200 IM 3:20
    4x100 fr o-1:30, e-1:20
    2x50 fr :50
    :30R
    2x100 k fast 2:00

    1x200 p 2:45
    4x100 o-IM 1:40 e-fr 1:20
    4x50 st :55
    :30R
    4x50 fr fast 1:10

    4x75 p 1:05
    2x50 st/fr :50
    :30R
    8x25 fast :30

    150 warmdown

    4150y

    Updated November 2nd, 2020 at 01:02 PM by JPEnge

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