Dec. 2nd,2020 SC/JP

Dec 1, 2020

1 min read

Warmup: 16×50 with fins on :55 1-4) 5 underwater dk/4 strokes free 5-8) 2 breast strokes/2 fly strokes 9-12) back10 dk underwater off walls 13-16) descend

7×400/450/500 on 7:30

build last 100 Build last 150 Build last 200 Build last 250 Build last 300 Build last 350 Fast

200 easy kick Ana,Kaitlyn,Kira,Sam,Tony,Gwen 400 Olivia, Jilly, Amelia, Ryan, Ella do 450 Talyn, Tom, Tara do 500

3800/4150/4500

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