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500 Warm-up 4x250 50Kick/50Free/50Drill/50Free/50Swim (IM Order or Freestyle) 4x200 50 breathe 3's/50 breathe 5's @ :10 rest 8x75 desc 1-4 @ :10 rest, desc 5-8 @ :05 rest 200 Warm-down (3100) |
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500 Warm-up (100 breathe 3's, 100 breathe 5's) 3x200 Pull Desc 4x100 25K/25Dr/50Swim 8x50 2 Drill, 2 Build 16x25 Kick/Drill/Build/Fast 300 FAST, :10 rest 200 FAST, :05 rest 100 FAST 400 Warm Down (3400) |
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3x300 Swim/Kick/Pull 3x200 50Kick/50Swim/50Drill/50Swim 4x200 IM or Descend 8x100 Odds breathe 3's/evens breathe 5's 4x100 1000 Pace 500 Warm-down |
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4x150 K/Sw/Dr/Sw 8x75 Desc 1-4, 5-8 5x300 Pull-- 100 brth 3's / 100 brth 5's 3x: 3x100 1000 pace 1x100 EZ @ 2:30 12x15 IM Order 400 Warm Down (4900) |
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