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2/24/2014

8:30 AM

3000 yd

Health

116 lb
  • Splits
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Notes

At WL - 450 warm-up, once through ST default set, then a set of 3x100 hard on 2:00, 3x100 "as slow as you can" on 2:20, 3x100 hard on 2:00, 3x100 slow on 2:20, and 3x100 on 2:00, followed by 6x50 on 70 and then 250 cooldown

Splits were:

Set 1: 2:41.47, 1:44.32, 51.14, 1:25.02, 52.32, 1:03.22, 1:19.94

Set 2: 1:38.04, 1:38.25, 1:38.54; 1:50.26, 1:47,35, 1:44.82; 1:37.40, 1:37.87, 1:37.86; 1:49.15, 1:48.00, 1:46.67; 1:37.10, 1:37.90, 1:37.69

Set 3: 47.92, 48.96, 48.00, 48.42, 48.14, 47.54

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