A Dayton Christmas Part 2

Gary Galbreath
Dayton Raiders

SCM

Pulling/Kicking
====================
3 x 300 on 4:30 Swim, IM k/d/s, scull/swim x25
8 x 100 on 1:30 uh2o turns
====================
4x
{1 x 75 on 1:20 1:25 Kick, 1st 25 fast
{1 x 75 on 1:25 1:30 Kick- last 50 fast
{1 x 75 on 1:30 Kick- entire 75 fast
{1 x 100 on 2:00 Kick for Time
====================
2x
{3 x 200 on 2:30 2:40 2:50 Paddles with hard kick
{3 x 150 on 2:00 2:10 2:20 pad/buoy desc 50’s
{3 x 100 on 1:15 1:20 1:25 Buoy only. Make
{2 x 50 on 1:00 Backstroke
====================
5 x 100 on 1:30 No Equipment.Choice Best Ave
1 x 500 on 8:00 Swim 12.5 uh2o off each wall
5 x 100 on 1:30 Equipment. Choice Best Ave
1 x 100 on 2:00 ez 1:00
7,500 Meters

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