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19 Feb 2022 450/550 swim (100Fr50NoFr) 4 x 50 Swim Fast @ 1:15 (M2 w/fins) 100 ez swim 350/450 Pull (50Fr50Ba50Br) 3 x 50 Swim Fast @ 1:15 (M2 w/fins) 100 ez swim 250/350 Drill (IMO by 25) 2 x 50 Swim Fast @ 1:15 (M2 w/fins) 100 ez swim 150/250 Kicks (50Fr50Ba50Br) 1 x 50 Swim Fast @ 1:15 (M2 w/fins) 100 ez swim down

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All Around Fitness

5 Mar 2022 M1 2 Rounds: 1 x 300 swim choice (change 100) 2 x 200 RIMO (broken 25) RI:20 3 x 150 kicks (fins) IMO (no br) RI:20 4 x 100 Pull (pads & buoy/fins) @ 1:30 M2 2 Rounds: 1 x 200 swim choic

3 Rounder

4 Mar 2022 3 Rounds: 4 x 100 choice RI:15 Odd: swim, Even: kicks 2 x 200 Swim RI:20 (1 easy, 1 hard) R1: Fr Pull (pads & buoy) R2: Br or Ba R3: Fr swim.(take time on the hard) --------------------

Drill & Swim

2 Mar 2022 300 choice swim (change every 100) -------------------- 4 Rounds: 9 x 50 mix @ 1:10/1:20 50 ez -------------------- 200 choice swim R1: Fly (25drill25swim) R2: Ba (25drill25swim) R3: Br (2

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