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Monday, 01 February 2021 500 1 x 500 on 9:00 Mix swim & Drill 1:48 500 1 x 500 on 9:00 Pull, mix speeds 1:48 400 4 x 100 on 2:20 Kick, mix in a fast 25 on each 2:20 ***** Group Up ****** 100 4 x 25 on :40 Speedy! 2:40 400 8 x 50 on 1:05 Desc 1-4, 5-8 2:10 200 1 x 200 on 4:00 Loosen, Get Ready 2:00 600 6 x 100 on 3:00 Test Yourself!! 3:00 300 1 x 300 on 6:00 Cool down 2:00 6:15 PM 3,000 MetersTuesday, 02 February 2021 600 6 x 100 on 1:55 Swim & Drill Mix 1:55 400 8 x 50 on 1:15 Kick, Evens Faster 2:30 400 8 x 50 on 1:05 Pull, Desc 2:10 ***** Group Up ****** 1,600 4x{4 x 50 on 1:05 Desc 2:10 {1 x 200 on 3:40 Strong & Fast 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,100 MetersWednesday, 03 February 2021 600 3 x 200 on 3:55 Swim & Drill Mix 1:58 400 4 x 100 on 2:20 Kick, Fast 1st 25 2:20 400 8 x 50 on 1:05 Pull, Odds Faster 2:10 ***** Group Up ****** 200 4 x 50 on 1:05 Desc 2:10 800 2 x 400 on 6:40 Desc 1:40 100 2 x 50 on 1:05 Desc 2:10 600 2 x 300 on 5:05 Desc 1:42 100 2 x 50 on 1:05 Desc 2:10 400 2 x 200 on 3:30 Desc 1:45 100 2 x 50 on 1:05 Desc 2:10 200 2 x 100 on 1:50 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:37 PM 4,000 MetersThursday, 04 February 2021 600 4 x 150 on 3:00 Swim & Drill Mix 2:00 400 8 x 50 on 1:15 Kick, Mix Efforts 2:30 400 4 x 100 on 1:55 Pull, As Desired 1:55 ***** Group Up ****** 100 4 x 25 on :40 Fast! 2:40 500 5 x 100 on 1:55 Alt Mod & Fast 1:55 500 5 x 100 on 1:45 2 Fast, 1 Mod, 2 Fast 1:45 50 1 x 50 on 1:30 Loosen 3:00 500 5 x 100 on 1:35 Hold Best Pace 1:35 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,150 Meters
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