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5-8-11 bike

05/08/2011 08:55

Sat 11/13/10

11/16/2010 06:37
4x1000

Mon 11/15/10

11/16/2010 06:37
5x50 5x50 k 2x 500     400     300 descend each in effort on 1.30 base 3x100 back 3x100 im  

Fri 11/12/10

11/16/2010 06:34
5x50 w/u 5x50 k 3x100choi 50x20 1st 2 on 1.00 2nd2 on 1.05 3rd 2 on .55 4th 2 on 1.00 5th 2 on .50 6th 2 on .55 7th 2 on .45 8th 2 on .50 9th 2 on .40 10th 2 on .45

wed

11/10/2010 06:43
5x50 5x50k 1x125 choi 3x75 brst 5x50 back 6x50 fly   5x200 @3.15 decnd till 4 5x50 cd

Mon

11/08/2010 06:42
5x50 5x50k   5x500 on 8 2x400 on 8 5x50k  

SAT

11/07/2010 17:12
3x1000 1x500

FRI

11/07/2010 17:10
5x50     400 easy 3x50 speed a, b, c 8x50 + .02 sec from spped c 2x75 choi 6x50 + .00 sec 2x75 choi 4x50 -.02 sec  

WED

11/03/2010 15:10
  5 X 50 w/u 4 x 75 Kick 3 x 200 Descnd on 3:15 1x100 drill 1x100 ch 3 x 150 descend on 2:45 1x100 drill 1x100 ch 3 x 100 descend on1:45 1x100 drill 1x100 ch G, Gus, Chuck, S, G Bob, Phila P, Alicai, terry, Diane

Straits of Gibralter Swim

10/30/2010 15:28
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