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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

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