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Monday, 20 April 2020 600 2 x 300 on 5:45 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Desc 2:40 1,500 3x{3 x 75 on 1:30 Desc 2:00 {1 x 75 on 1:30 FAST! 2:00 {3 x 50 on 1:05 Desc 2:10 {1 x 50 on 1:15 FAST 2:30 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersTuesday, 21 April 2020 600 3 x 200 on 3:50 Swim and drill 1:55 400 8 x 50 on 1:05 Pull, desc 2:10 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Desc 2:40 1,450 1x{2 x 150 on 2:35 Desc 1:43 {3 x 125 on 2:15 Desc 1:48 {4 x 100 on 1:55 Desc 1:55 {5 x 75 on 1:30 Desc 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,050 MetersWednesday, 22 April 2020 600 4 x 150 on 2:50 Swim and drill 1:53 400 8 x 50 on 1:05 Pull, desc 2:10 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 1,000 2 x 500 on 8:45 Neg Split 1:45 500 2 x 250 on 4:30 Desc 1:48 500 4 x 125 on 2:20 Desc 1:52 600 8 x 75 on 1:25 Desc 1:53 100 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,100 MetersThursday, 23 April 2020 600 6 x 100 on 1:55 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 800 4 x 200 on 3:40 Desc 1:50 400 2 x 200 on 3:30 Desc 1:45 200 1 x 200 on 3:20 Last one, fast one 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,000 Meters
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