Friday January 10, 2014
LCM
4x100 Free (145) -- 50R 50L breathing
4x100 Kick (205) -- mixed
4x100 IM (155) -- 3 stoke cycles of each stroke, continuous thru the 100
Rest 60
4x100 Pull (140)-- Descend 2nd 50 1-4
4x50 Free (1)
4x50 Breast Kick (110)
4x50 Breast-Freex25 (55)
8x25 (45) -- odds Drill + evens 15M Fast from a sculling position
3x100 Pull (R20) 5th cruise, get ready for main series
1x150 Stroke Drills (rest at 25s and 50s is ok here)
9x50 (105) -- every 3rd fast
8x50 (110) -- every 4th fast
5x50 (115) -- number 5 fast
200 easy
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