Saturday,
Oct 28 LANE 3
400 choice
4x150 50
kick/100 IM d/s @ 3:30
4x100 IM s/d @ 2:20
6x50 2x: 15m!/35 easy
@1:10 25!/25 easy
35!/15
easy
100 smooth
choice @ 2:30
6x50 2x: 25!/25 easy
@1:20 35!/15 easy
50!
100 smooth
choice @ 2:30
6x50 2x: 50 easy
@1:30 50 DIVE fast
warm down
Saturday,
Oct 28 LANE 4
400 choice
4x150 50
kick/100 IM d/s @ 3:00
4x100 IM s/d @ 2:00
4x50 25 kick/swim choice @ 1:05
6x50 2x: 15m!/35 easy
@1:10 25!/25 easy
35!/15
easy
100 smooth
choice @ 2:30
6x50 2x: 25!/25 easy
@1:20 35!/15 easy
50!
100 smooth
choice @ 2:30
6x50 2x: 50 easy
@1:30 50 DIVE fast
warm down
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