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Originally written for JCC on Oct 09, 2020

Warm Up:

300 yoyo

4x75 @ 1:30 IM order 25 kick/25 drill/25 swim


Kick Work: Repeat 4x

150 @ 3:00 free kick w/board

200 @ 3:30 swim (1- fly/2- back/3- breast/4- free)


Turn Work:

8x50 @ 1:00 free TX Slingshots

8x100 @ 2:00 IM suicide


RACE work:

20x25 @ :30 free RACE

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

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