jan 30

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    • January 29, 2024 at 12:18 am #14455
      Justin Konik
      Participant

      Jan 30
      200-400 swim
      12 or 16×25 @ 35 or 45
      1 kick, 1 swim, 1 drill, 1 swim
      6 or 8×50 @ 55/1:05/1:15
      descend 1-3(4)
      3 or 4×100 IM
      @ 1:40/2:00/2:15/2:30

      4-6 x 400’s
      @ 6:20/7:20/8:00/8:40/9:30/10:30
      (1:35/1:50/2:00/2:10/2:21/2:40)

      *descend 1-x or 1-½
      *can alternate pull, or half pull

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