Originally written for Shakopee 2020-2021 on Jan 15, 2021
Warm Up
2x300 @ :30 rest swim free
4x75 @ :15 rest drill [1-2 free, 3-4 NFS]
4x50 @ 1:00 BU Free
9x200 Swim [:15 rest 25 free drill/75 swim]
100 Easy
20x25 @ :45 Swim Choice [half all out/half ez] [1-10 NFS, 11-20 NFS]
4x300 @ [:30 rest choice [150 k/150swim BU]]
2x100 @ 2:30 cool down
DISTANCE
TIME
STROKE
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EQUIPMENT
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