sept 19

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    • September 26, 2024 at 2:40 am #15089
      Justin Konik
      Participant

      Sept 19
      200 easy swim
      8×50 @ 15-20rest
      Odds 25 SK/25SA
      Evens SW

      4×150 @ 2:50/3:15/3:30/3:50
      middle 50 is catch up
      Last 50 is build

      4-6x100m alt pull/swim
      @2:00/2:10/2:30

      3-5 x 300 or 400
      @ 5:40/7:40/8:40/9:40

      400: 1:40/1:55/2:10/2:25
      300: 2:00/2:33/2:53/3:06

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