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RED SARGENT

Log

Date Workout Score Ave Comments Action
02/21/13 1:00:00.8 10,061m 2:58.9

2X4X150M @ +3OVER GOAL; MAX RATE/MAX SPLIT; 2X10'REGEN; 15'WARMUP

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02/20/13 1:00:00.8 10,974m 2:44.0

3X10'@ 15-17 OVER 2K GOAL (153.0)/4' REST; WARMUP/REGEN

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02/20/13 1:00:00.8 11,182m 2:41.0

3X300@+5 GOAL/200 PADDLE; 2X 10'/1'65%/REST; 15' WARMUP

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02/18/13 1:00:00.8 6,931m 4:19.7

3X10'/1'; +20 TO +30 ABOVE GOAL. GOAL 1:50

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02/17/13 1:00:00.8 17,558m 1:42.5

10'@ +25 GOAL/1'OFF; 15'WARMUP/REGEN

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02/16/13 1:00:00.8 8,559m 3:30.3

RACE WARMUP; 6X500 @OR BELOW RACE PACE; 2'REST BETWEEN; 7'REGEN

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02/15/13 1:00:00.8 12,005m 2:29.9

2X5X100 @ RACE PACE/400 PADDLE 5' REST BETWEEN ROUNDS; 15'WARMUP/15'REGEN

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02/14/13 1:00:00.8 9,341m 3:12.7

1000M @+2 RACE SPLIT; 7'REST;750M@+1 RACE SPLIT; 7' REST; 500@-4RACE SPLIT; 15'WARMUP/3'PADDLE/10'REGEN

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02/12/13 1:00:00.8 18,209m 1:38.8

3X6X150'@-3GOAL; PADDLE 350. 7'REST BETWEEN ROUNDS; 15'WARMUP

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02/11/13 1:00:00.8 10,523m 2:51.0

4X2000M @ GOAL + 20SPLIT; 1' BETWEEN; 2K COOLDOWN

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02/09/13 7:38.8 2,000m 1:54.7

CENTER CITY SLAM RACE. 7:38.8

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02/09/13 1:00:00.8 11,855m 2:31.8

WARMUP/ RACE 7:35/SPLIT 1:50

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02/08/13 1:00:00.8 6,394m 4:41.5

2000M/7'REST/15'REGEN

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02/07/13 1:00:00.8 10,928m 2:44.7

3X 15'PADDLE/1'REST;2000M TO DETERMINE # STROKES/500M

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02/06/13 1:00:00.8 9,182m 3:16.0

1250M @ RACESPLIT+0.5' 9'REST/ 750M @ -.5 RACESPLIT 9' REST/500M @ RACESPLIT -5.6 /23'WARMUP/STAY WARM

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02/05/13 1:00:00.8 8,549m 3:30.5

WARMUP; 2X5X20RACE PACE/SPLIT; 15 PADDLE RACE PACE; 10' REST BETWEEN ROUNDS

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02/05/13 1:00:00.8 11,357m 2:38.5

5X12'ON/1'OFF REGENERATION

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02/03/13 1:00:00.8 13,025m 2:18.2

77':10'@+25 RACE GOAL/1' OFF X 7

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02/02/13 1:00:00.8 8,516m 3:31.4

4X 1000M/6'REST 1-3ABOVE 2K RACE PACE; 20' WARMUP/10'REGEN

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01/31/13 1:00:00.8 10,890m 2:45.3

3X 2X150 MAX 1'STATIC REST; 7'PADDLE BETWEEN; 20' WARMUP

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01/30/13 1:00:00.8 7,863m 3:48.9

2X3X2'RACE PACE/5'REST; 20'WARMUP/10'REGENERATION

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01/29/13 1:00:00.8 8,932m 3:21.5

2X4X25MAX/1'STATIC REST;7'PADDLE/15'WARMUP/20'REGENERATION

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01/28/13 1:00:00.8 5,770m 5:12.0

1250M+1/8'REST;750MRACEPACE/8'REST;500M-1/8'REST

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01/26/13 1:00:00.8 11,018m 2:43.4

4X12' @+25TO+35RACEPACE; REST 3'BETWEEN

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01/24/13 1:00:00.8 6,846m 4:22.9

150M ON @ RACE PACE/350M OFF X4X2; REST 5'IN BETWEEN; WARMUP/REGEN

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