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SWOLF Series

Session 47:


400 mix swim (100 Fr, 100 6-3-6)


3/4 x 50 Fr Build @ 1:30/1:45/2:00

(Take Score: time + stroke)


400 drills IMO by 100.


3/4 x 50 Fr

(maintain best score + 2 @ 1:30/1:45/2:00)

  • (Take Score: time + stroke)


400 kicks IMO by 100 (all fins except Br)


3/4 x 100 Fr (Keep Score x 2) @ 2:30


400 Pull IMO by 100


100 swim down (life saving ba)


2.3/2.5

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