Monday Nov.23rd,2020

goldenstateservicesj

Nov 22, 2020

1 min read

12×50 1-3) swim long 1:00 4-6) swim/knob 1:05 7-9)nf 1:05 10-12) dec 1:00

10×300 Alternate : free ascend on 5:30 (#1 fast free) IM descend 6:30 (#10 fast IM)

10×250 same pace time same dec/asc Alternate: 250 free 250 IM 50 fly/75bk/50br/75 free

100 ez

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