Recent Blogs Posts

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LCM

WARMUP
500 fr slow drill, snrkl 9:00
100 fr little less slow, sans snrkl

DRILL
2x50 1-arm drill, bilateral brth

SPEED
4 x 50 on 1:30

• 25 fr sprint/25 ez bk-o br-e

12 x 16.7 fast stop-n-go’s

• fr-bk-fr-br order
• every 2nd and 3rd from dig

KICK
100 as 50 flutter 4 time/50 ez

• 0:49

DRILL
300 various drills with short fins

• fly-kick, head-up freestyle, snrkl
• slow motion straight-arm fr
• backstroke go UW for 4 SDBK 2 x mid strok

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Thursday, 10/31/2019 Pool Workout

2x{100 fr/100 IM/100 p/100 k}

10x50 k
1-3 1:00
4-6 :55
7-8 :50
9-10 :45

2x{500 fr :20 rest
400 p :20 rest
300 IM k/d/s :20 rest
200 br :20 rest
100 bk :20 rest
50 fly}

200 warmdown

4600y