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4x200 Kick, Drill, Swim, Pull
4x150 Desc @ 2:10
2x [ 3x50 200 pace @ 1:10
1x50 @ 2:00 ]
6x100 Kick @ 2:10 - evens w/ board
6x100 Pull @ 1:40
6x100 Swim @ 1:35
100 EZ
300 FAST @ 4:50
200 FAST @ 2:55
100 FAST
200 Warm Down
4500 |
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200 Swim/300 Kick/300 Pull/200IM 8x50 Drill 2 times: 4x100 Desc 4x75 Desc 4x50 Desc 4x25 Desc 4x4x25, IM Order; Build, Easy, FAST, Easy 2x400 Pull Build @ :15 rest 200 Warm-Down 4800 |
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(B Group): 200 fast, 200 kick, 200 pull 10x50 Kick @ 1:00 1x200 mile pace @ 3:00 100 EZ 2x200 mile pace @ 3:00 100 EZ 3x200 mile pace @ 3:00 100 EZ 4x200 mile pace @ 3:00 100 EZ 2x200 IM @ 2:45 Warm-down 4200 |
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20x50 5 Kick/Drill 5 Drill/Swim 5 Build 5 Fast/Easy 8x125 1000 pace @ ~ :15 rest (pick an interval!) 4x250 Kick/Drill/Build/Easy/Fast 200 Warm-Down |
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10x100 5 @ :10 rest 5 @ :05 rest 6x100 Desc 1-3, 4-6 1x50 FAST on fast interval 4x50 on :10 slower interval 2x50 FAST on fast interval 3x50 on :10 slower interval Repeat with 3 Fast, 2 slower and 4 fast, 1 slower 3x300 Desc @ :15 rest 3x200 50Kick/Swim/Drill/Fast @ :15 rest 3x100 Warm down @ :10 rest |
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