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6:30AM 1400 yds 6:53am 1700 yds 7:00am 2450 yds 7:15am 2750 yds 7:22am 3050 yds 7:28am 3250 yds 7:35am 4850 yds 7:59am 5000 yds |
4 x 350 warm up on 5:30
12 x 25 E/F Choice on :30
3 x 250 Stroke/Choice on 4:30
12 x 25 E/F Free on :30
2 x 150 Free on 2:15
8 x 25 E/DIVE on :45
4 x 400 PULL DESCEND ON 6:00
150 swim down TOTAL |
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6:30AM 1000 yds 6:47am 1750 yds 7:03am 2350 yds 7:14am 2575 yds 7:19am 2975 yds 7:32am 3200 yds 7:37am 4200 yds 7:52am 4500 yds |
8 X 125 ON 2:00 WARMUP - - - 1 min. between sets - - - 3 X {5 x 50 on 1:00 DESCEND} - 1 min. - 2 X 300 ON 5:00 KICK W/ FINS - 1 min. - 3 X 75 ON 1:15 BUILD - 1 min. - 4 X 100 ON 3:00 DIVE - 25 FAST/75 MODERATE - 1 min. - 3 X 75 ON 1:15 BUILD - 1 min. - 5 X 200 PULL ON 3:00 - 0 min. - 300 swim down TOTAL
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