Fast and Fun Friday with Pirates Mitch Lopata and Rich Richard - TopicsExpress

Fast and Fun Friday with Pirates Mitch Lopata and Rich Richard ODonnell. 300 Swim, 8x25 Kick (:30), 4x75 (1:20) s-m-f in each 75 4x100(1:30) Float an IM 25 10x25(:30) Fast and 2 breaths per length 3x100(1:30) 25 drill/25 swim... 10x25(:35) Fast and only 1 breath per length 2x100 (1:30) Smooth 10x25(:40) Fast and 1 breath going down, 0 breaths coming back 100 Backstroke 10x25(:45) As Fast As Possible and breathe any way you want 4x75 (1:15) Pull - smooth 3100 SCY

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