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Monday, 22 February 2021 600 4 x 150 on 2:50 Drill & Swim 1:53 400 8 x 50 on 1:15 Kick, Desc 2:30 400 8 x 50 on 1:05 Pull, Mix Efforts 2:10 ~Group Up~ 100 4 x 25 on :40 Fast 2:40 600 4 x 150 on 2:50 Desc 1:53 400 4 x 100 on 1:45 Desc 1:45 400 8 x 50 on :55 Desc 1-4, 5-8 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,000 MetersTuesday, 23 February 2021 600 3 x 200 on 3:50 Mix Swim & Drill 1:55 400 4 x 100 on 2:30 Kick, Desc 2:30 400 8 x 50 on 1:05 Pull Mix Efforts 2:10 ~~Group Up~~ 200 4 x 50 on :55 Desc 1-4 1:50 1,500 2x{1 x 200 on 3:40 Steady 1:50 {1 x 150 on 2:40 Steady 1:47 {4 x 100 on 1:45 Desc 1-4 1:45 100 1 x 100 on 5:00 Cool Down 5:00 6:12 PM 3,200 MetersWednesday, 24 February 2021 600 2 x 300 on 5:50 Mix Swim & Drill 1:57 400 8 x 50 on 1:15 Kick, Desc 2:30 400 4 x 100 on 2:10 Pull, Mix Efforts 2:10 ~~Group Up~~ 200 2 x 100 on 2:00 Steady 2:00 600 2 x 300 on 5:20 Desc 1:47 400 1 x 400 on 7:00 Steady 1:45 600 2 x 300 on 5:15 Desc 1:45 400 1 x 400 on 7:00 Steady 1:45 300 1 x 300 on 5:10 Best Time 1:43 100 1 x 100 on 5:00 Cool Down 5:00 6:31 PM 4,000 MetersThursday, 25 February 2021 600 6 x 100 on 1:55 Mix Swim & Drill 1:55 400 4 x 100 on 2:20 Kick, Desc 2:20 400 4 x 100 on 1:55 Pull, Mix Efforts 1:55 ~~Group Up~~ 1,800 2x{2 x 150 on 2:55 Steady 1:57 {2 x 75 on 1:20 Fast, Faster 1:47 {1 x 100 on 1:55 Steady 1:55 {2 x 75 on 1:15 Fast, Faster 1:40 {1 x 50 on 1:30 Loosen 3:00 {2 x 75 on 1:10 Best, Neg Split 1:33 100 1 x 100 on 5:00 Cool Down 5:00 6:13 PM 3,300 Meters
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