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RED SARGENT

Log

Date Workout Score Ave Comments Action
12/30/14 0:00.9 6,439m

4MI W/NASH IN 2X; NICE/COLD

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12/28/14 0:00.9 13,540m

3X15'@+302KGOAL/2'PADDLE BETWEEN

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12/23/14 0:00.9 8,048m

5MI W/NASH; SS UP; INTERVALS DOWN 22-30SPM

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12/21/14 0:00.9 10,175m

3X15'@ +30 2KGOAL/2' PADDLE BETWEEN

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12/20/14 0:00.9 7,465m

3X1250 @+42K GOAL/7' PADDLE BETWEEN

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12/19/14 0:00.9 9,546m

4x10'@ +40 2KGOAL/2'PADDLE BETWEEN

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12/18/14 0:00.9 9,284m

4X10'@ +40 2KGOAL/1' PADDLE

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12/17/14 0:00.9 8,048m

5MI 4X W/MILLER/COOK/NASH/SGT; SS UP 23-26; INTERVALS 3&10/3&20 DOWN 26-30

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12/16/14 0:00.9 9,401m

3X3X40MAX/1'STATIC/WARMUP/REGEN

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12/14/14 0:00.9 9,964m

3X15'@+30 2K GOAL/1' PADDLE BETWEEN

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12/13/14 0:00.9 10,581m

2X5X2'LESS THAN HEADRACE PACE (30SPM) 1'PADDLE BETWEEN/7'PADDLE BETWEEN ROUNDS/WARMUP

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12/12/14 0:00.9 6,350m

WARMUP/4X20 MAX/1'STATIC REST/7'BETWEEN ROUNDS

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12/11/14 0:00.9 6,439m

4 MI 4X MILLER/COOKE/NASH/SGT STEADY/INTERVALS 22-30 COLD!

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12/10/14 0:00.9 10,123m

WARMUP/2X3X500M @ 2KGOAL/3' PADDLE BETWEEN; 10' PADDLE BETWEEN ROUNDS/10'REGEN

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12/09/14 0:00.9 6,101m

2X4X175M MAX/1'STATIC REST/7' PADDLE BETWEEN/WARMUP

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12/08/14 0:00.9 9,372m

4X10'@ +30 2K GOAL/2'PADDLE BETWEEN

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12/07/14 0:00.9 9,752m

4X10'@ 65%/2' PADDLE BETWEEN

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12/06/14 0:00.9 9,592m

3X15'+ RACEPACE GOAL 30 SPM

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12/05/14 0:00.9 9,643m

2X1500M @ +4TO +8 2K GOAL/7' PADDLE BETWEEN

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12/04/14 0:00.9 8,048m

5 MI W/NASH; GOOD ROW 20-26

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12/02/14 0:00.9 6,711m

WARMUP/2X4X35 MAX/1'STATIC/7'PADDLE BETWEEN/10'REGEN

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12/01/14 0:00.9 8,968m

2X20' +25GOAL/2' PADDLE

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11/30/14 0:00.9 9,456m

4X10'+20 GOAL/1'PADDLE BETWEEN

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11/29/14 0:00.9 7,726m

3X10'@+20 GOAL/1' PADDLE BETWEEN/COOLDOWN

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11/27/14 0:00.9 5,432m

15' warmup/2x10'on/2'rest intervals +7 2kgoal/paddle every 1'

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