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1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
5x{1 x 100 on 1:30 50dps/25fisted/25build to 85% EN1
{3 x 50 on :55 drill/swim stroke EN2
{1 x 100 on 1:30 im EN2
9 x 25 on :40 sprint medley SP3
3.5x{1 x 50 on 2:00 free FAST! SP1
{3 x 75...
1 x 300 on 5:00 rev IM DKS REC
8 x 125 on 1:55 IM double the Free EN1
6 x 25 on :45 MOPS SP3
2x{1 x 100 on 1:30 Free EN1{1 x 150 on 2:00 Free EN2{1 x 200 on 2:20 Free EN3{4 x 50 on :50 S/K Stroke EN1{2 x 75 on 1:30 Breast/Free/Back Breath...
1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
8 x 125 on 1:55 IM double the Free EN1
6 x 25 on :45 MOPS SP3
4x{1 x 500 on 7:30 boss EN3
{1 x 500 on 7:00 free EN2
8 x 50 on 1:00 back EN1
Relay Starts (approx 200 yards)
6,050 Yards
1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
8 x 75 on 1:30 SKS EN1
9 x 25 on :45 Sprint Medley SP3
6 x 75 on 3:00 Sprint SP2
6 x 200 on 2:55 100 Fr/100 Bk EN1
10 x 25 on 1:00 Fly FAST EN3
5 x 50 on 1:00 CH EZ REC
3,150 Yards
1 minute rest between sets
1 x 300 on 5:00 rev IM D/K/S REC
10 x 50 on :50 S/K EN1
6 x 25 on :40 Sprint Medley SP3
8 x 75 on 1:40 Bk/Fr/K legs are BPA EN2+
1x{1 x 100 on 1:10 EN3; 1x75 on 1:10 EN1{1 x 100 on 1:10 EN3; 2 x75 on 1:10 EN1{1 x 100 on...
