Sportsco Coached Session 30.10.2014 If you have fins, please - TopicsExpress

Sportsco Coached Session 30.10.2014 If you have fins, please bring with you.. Lane 5 200 easy f/s R15 200 Up 616 down f/s 200 Up 636 down f/s 200 build easy, steady, moderate, sprint 6x50 start 5 sprint 5 turn 5 sprint 5 finish R30 100 f/s easy 9x100 IM @ 1.55 Cool down of choice Lane4 200 easy f/s R15 200 Up 616 down f/s 200 Up 636 down f/s 200 build easy, steady, moderate, sprint 6x50 start 5 sprint 5 turn 5 sprint 5 finish R30 100 f/s easy 6x100 IM @ 2.10 Cool down of choice Lane 3 200 easy f/s R15 200 Up 616 down f/s 200 Up 636 down f/s 200 build easy, steady, moderate, sprint 6x50 start 5 sprint 5 turn 5 sprint 5 finish R30 100 f/s easy 5x100 IM @ 2.30 Cool down of choice Lane 2 200 easy f/s R15 100 Up 616 down f/s 100 Up 636 down f/s 200 build easy, steady, moderate, sprint 6x50 start 5 sprint 5 turn 5 sprint 5 finish R30 100 f/s easy 12x50 r20 6X(25 FLY/25 BACK - SINGLE ARM FLY 25 BRS/25 FREE) Cool down of choice

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