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    1/18/21

    1/18/21 300 swim = 75 sw, 25 KOB 4 x 50 kick w/Fins 25 F! /25 easy :10 RI5 x 100 = 25 fly tech. /50 free build to PACE :05 rest  25 free F! :30 rest, then 100 Free pull paddles- stretch , rotate 3 x 100 Free - Desc. 1-3 to PACE :15 RI  5 x 100 = 25 back tech. /50 ...
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    Distance Free Workout

    Workout #1715 - Monday, 13 November 2017 Generic - Distance 1 minute rest between sets Yards Time Set Description ====== ======== ==== WARM-UP: 200 9:30 AM 1 x 200 on 3:00 Swim 200 9:34 AM 1 x 200 on 3:00 Pull 200 9:38 AM 1 x 200 on 4:00 Kick Lower lanes 100 Kick 400 ...
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    Summer Schedule

    This schedule will run throughout the summer as long as we have attendance to support it.

    • Mon PM @ MHS Pool
    • Thur 8:00-9:30am @ Prestwick Pool
    • Sat AM – Open Water Lake Swim

    Watch for our MAC Weekly Email which includes any schedule updates/edits for the upcoming week. To subscribe to the MAC Weekly, please email us at @ macincmembership@gmail.com

    https://www.youtube.com/watch?v=iQoPj3UYM7M&t=1s
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