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PM SCY w/ Trip, Larry, and Noel (the 200s) and Srdan, Dr. J, and Larry (the 25s) @ LRRC

9x200 @ 2:35 PINK
5x100 @ 1:30 FR kick last 25 submarine kick w/ fins + BD
100 EZ

6x @ no interval
25 FAST FR swim w/ bucket 1/2 full
25 EZ

3x @ no interval
25 FAST FR kick w/ bucket 1/3 full (unhook belt at 12.5)
25 EZ

3x @ no interval
25 FAST FL kick UW w/ bucket 1/2 full
25 EZ

6x @ no interval
25 DIVE FAST FR (fastest was 10.97)
25 EZ

100 EZ

Total: 3400

PM SCY w/ Srdan, Trip, Larry, Doug, and Dr. J @ LRRC "VO2 MAX" or "Requiem for a 007"

My crew's all about loot, f*** lookin' cute
I'm strictly Timb boots and army certified suits
~ Mobb Deep

2x
300 swim every 4th 25 head-up scull
4x75 @ 1:20 k/dr/UW w/ fins
(RD1) 3x100 @ 1:20 D1-3
(RD2) 6x50 @ :40 D1-3 in pairs

4x25 @ :30 V.S.
100 EZ

4x @ 10:00
50 @ 1:30 DIVE opening 50 of 200
100 @ 2:30 push middle 100 of 200
50 @ 1:30 DIVE BRING IT HOME!
4:30 Active Recovery
GOAL: 3+ seconds under goal time

I only got 100 in between rounds since I had to time heat 2, the sprinters heat (Doug and Dr J.), who did the following:

4x @ 10:00
25 @ :45 DIVE opening 25 of 100
50 @ 1:30 push middle 50 of 100
25 @ :45 push BRING IT HOME!
7:00 Active Recovery
GOAL: 1.5+ seconds under goal time

^^At the end of the 4 rounds, Srdan, Trip and I performed a fifth round doing the sprinter's set, and Larry did a 75 FL for time.

100 EZ

12x50 @ 1:00 SMOOTH FR kick w/ fins + BD + beer

Total: 4000

Results:
Calvin:
26.2/56.3/25.1 - 1:47.6
26.2/55.8/25.7 - 1:47.7
26.5/55.7/25.5 - 1:47.7
25.5/56.8/26.1 - 1:48.4
12.2/26.7/12.1 - 51.0

Srdan:
25.8/57.1/25.2 - 1:48.1
25.8/58.1/25.8 - 1:49.7
28.0/1:01.6/25.5 - 1:55.1
26.6/59.9/26.1 - 1:52.6
12.2/26.7/11.4 - 50.3

Trip:
30.0/1:03.3/28.6 - 2:01.9
30.0/1:02.0/30.0 - 2:02.0
30.0/1:01.4/29.6 - 2:01.0
30.2/1:01.2/29.8 - 2:01.2
**Trip will have to fill me in on his 100 splits**

Larry:
30.0/1:03.7/28.6 - 2:02.3
29.0/1:03.9/28.9 - 2:01.8
29.8/1:03.8/28.9 - 2:02.5
29.0/1:04.4/28.7 - 2:02.1
75 FL - 50.00

Dr. J:
13.74/32.97/14.15 - 1:00.86
13.67/32.97/14.60 - 1:01.24
13.3/33.1/14.5 - 1:00.9
13.9/33.7/14.8 - 1:02.4

Doug:
13.02/29.27/12.71 - 55.0
14.01/31.35/14.06 - 59.42

SHOUT OUT: To the whole "crew". Thanks Srdan for pushing me on that last dive 50 of each round. Thanks to Trip, Larry, Doug, and Dr. J for showing me you are never too old to kick ass at a practice that is kicking your ass. Y'all killed it. And thanks Dr. J for the VESPER. Felt good to pour a little out for the original double-o seven.