Tues. Oct 3 LANES 5, 6
200 choice
100 kick
100 IM drill
6x50 PULL (25
scull/25 free) @ 1:30
6x25 PULL (3 right/3 left – 6 full) @ 40
2x
3x50 25 ra/25
full @ 1:10
25
la/25 full
3r3l/25
full
6x25 build to
a fast finish @ 35
3x100 50 kick/50 free -25 fast/easy @ 2:10
FINS
4x25 12 ½ underwater flutter
kick sprint/12 ½ easy swim @ 40
Tues. Oct 3 LANES 7, 8
200 choice
100 kick
100 IM drill
6x50 PULL (25
scull/25 free) @ 1:15
12x25 PULL (3 right/3 left – 6 full) @ 35
2x
4x50 25 ra/25
full @ 1:00
25
la/25 full
25 6
beat/25 full
3r3l/25
full
8x25 build to
a fast finish @ 35
4x100 50 kick/50 free -25 fast/easy @ 1:55
FINS
4x25 12 ½ underwater flutter
kick sprint/ easy swim @ 40
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