Thursday 12/8 Workout: Stroking

Warm UP
200 Free DPS

4 x 50 scull / kick by 25

4 x 50 stroke choice +15

(600)

Kick swim set
2 sets of
8 x 50 +15
Odds: kick
Evens: swim
Perferably IM order but Can be choice

(800/1400)

Main set
12 x 100 +20
1-3 & 7-9: 50 Fly / 50 bk, 50 bk / 50 br, 50 br / 50 fr
4-6 & 10-12: IM swim Des 1-3

(1200/2600)

4 x 50
4,3,2,1 br per 50

8 x 50 choice

(600/3200)
Wilfred Ryan Garcia

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