Thursday, September 7, 2017
Warmup
300 Loosen
8 X 75 Indy IM @ :15R
*these are K/D/S, and done as FL/BK/BR, FR/FL/BK, BR/FR/FL, BK/BR/FR
Main Set
12 X 25 stroke @ 35
4 X 50 FR @ 45
12 X 25 Stroke @ 35
2 X 100 FR @ 1:30
12 X 25 Stroke @ 35
1 X 200 FR
Notes: working on accumulating good strokes in doable doses. Should be plenty of rest and short enough repeats to do stroke the right way and at meaningful speeds. Work the FR as hard as you want.
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