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  1. 10|31|19 LCM

    by , October 31st, 2019 at 06:35 PM (Blog)

    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-gos
    • 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




    Updated October 31st, 2019 at 07:32 PM by __steve__

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  2. 10/31/19 Workout

    by , October 31st, 2019 at 09:30 AM (Swimming Through Jello)
    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
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