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Race Pace 1 minute rest 4/3 x 100 free Same Race Pace RI=15sec 1 minute rest 400/300 free Race Pace 1 minute rest 4/3 x 100 Race Pace RI=15 sec Cool Down 4 x 150 free/drill/free Total: 3200/2400
Lyons Masters Fall 2010 6-23-2011 Thursday Warm Up 800/500 Free 200 Reverse IM Drill 4 x 50 Build Free on 1:00/1:15 Main Set 12/10 x 100 stroke/free on 1:45/2:00 8/6 x 50 kick on 1:15 Cool Down 4/2 x 100 drill/easy Total Yards: 3200/2400