Saturday,
Sept. 30 LANE 3
400 choice
3x200 50 kick
@4:30 100 IM d/s/d/s
50 kick
6x100 pull @ 2:00
25 build/25 fast/25 easy/25 build
4x50 descend 1
– 4 @ 1:10
2X25 1 fast/1
easy @ 40
100 choice
smooth @ 3:10
4x50 15
fast/35 easy @ 1:10
2x25 1 easy/1
fast @ 40
100 choice
smooth @ 3:10
4x50 25
fast/25 easy @ 1:10
2x25 fast @ 40
100 choice smooth
200 cool
down
Saturday,
Sept. 30 LANE 4
400 choice
4x200 50 kick
@4:00 100 IM d/s/d/s
50 kick
6x100 pull @ 1:50
25 build/25 fast/25 easy/25 build
4x50 descend 1
– 4 @ 1:00
4X25 1 fast/1
easy @ 30
100 choice
smooth @ 2:30
4x50 15
fast/35 easy @ 1:00
4x25 1 easy/1
fast @ 30
100 choice
smooth @ 2:30
4x50 25
fast/25 easy @ 1:10
4x25 fast @ 30
100 choice smooth
200 cool
down
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