November 8,2017

300 Choice

3x: 50Kick /60-55-50 by set 100Pull /1:30-1:25-1:20 by set 100 or 150 Swim /2:05-2:00-1:55 by set

4×50 /60 1st 12.5, 2nd 12.5, 3rd 12.5, 4th 12.5 fast

12×150 1EZ Fr – 3 strong stroke on 3/4 200time +20sec 2 EZ Fr – 2 stronger stroke on 3/4 200time +15sec 3 EZ Fr – 1 all out stroke- faster than 3/4 200 time +10sec

Kick: 4x: 75 /1:50, 1:55 or 2:00 100 /1:50, 1:55 or 2:00 125 /1:50, 1:55 or 2:00 fins on 1:50 if unable to make 2:00

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