Workout #23 |
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Warm-up:
Choice Swim & Drills |
400 |
400 |
Freestyle
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15x50: 5 on :40, 5 on: 35,5 on:45 300: 12x25: 6 on :25, 6 on :35 |
9x50: 3 on :55, 3 on :50,3 on :60 200: 8x25: 4 on :30, 4 on : |
IM
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175:
50 Fly, 100 Bk, 25 Fly 175: 50 Back, 100 Breast, 25 Back 175: 50 Breast, 100 Free, 25 Breast 3x125: same order, 25, 75, 25 3x75: same order 25, 25, 25 |
100:
25 Fly, 50 Back, 25 Fly 100: 25 Back, 50 Breast, 25 Back 100: 25 Breast, 50 Free, 25 Breast 3x75: same order, 25, 25, 25 3x25: 25 each, choice |
Swim-down Drills Choice |
150 |
125 |