500/400 WARM-UP MIX
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2x/1x:
150 swim @ 2:00
50 FR 25 build / 25 fast @ :50 / 1:00 / 1:15
150 drill / kick / swim by 25 (first 75 FLY, 2nd 75 is BK) @2:45 / 3:00 / 3:30
50 FR 12.5 fast underwater streamline to easy rest of 50 @ :50 / 1:00 / 1:15
150 drill / kick / swim by 25 (first 75 BR, 2nd 75 is FR) @2:45 / 3:00 / 3:30
50 ALL OUT FREE! rest 1 min before next round
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75 FL kick w/fins on stomach (Biondi or OSU drill) @1:30 / 1:45 / 1:50
50 FR w/fins (25 w/2 breaths / 25 w/1 breath) @ :50 / 1:00 / 1:15
25 all out FR or FLY w/fins
150 EASY 1 min rest
75 IM all out no FR @1:20 / 1:30 / 1:45
50 streamline kick @ 1:00 / 1:15
25 NO BREATH
150 EASY 1 min rest
75 breathe 3-5-7 by 25 @1:20 / 1:30 / 1:45
50 ALL OUT CHOICE! @ :50 / 1:00 / 1:15
25 underwater kick
150 EASY 1 min rest
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bonus set:
3 x 100 pull breathe 3-5-7 by 100 @ 1:40
3000/2200
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Please join us at Kenny's (917 West 55th Street, Countryside,
IL) after tonight's practice.
Kenny's Thursday Specials:
$3
U-Call-It's *no shots & no rocks*
$4.95 Wraps (Chicken Caesar, or Buffalo
Chicken) w/fries or chips
