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3|14|14 SCM 55 minutes of various

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by , March 14th, 2014 at 04:39 PM (368 Views)
WARMUP
10 x 50 fr on 0:50 S
  • 9 sec rest on the first, down to 2 sec rest on last

100 easy kick, F

KICK
50 FK for time, S
  • 42.mid (PB)

SET 1
20 x 25 free on 0:40, S
  • relaxed pushoff, B/O and 5 strokes, build to full sprint

DRILL
250 various, F

SET 2 (pursuit for 12s on 1:00)
10 x 25 free on 1:00, S, F (fins)
  • 12 - 13

WARMDOWN
20 x 25 free on 0:30, S, F

2150

Loaded two of the better block starts I did on 3|12|14. Slowed them down to 0.125 speed:



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Updated March 15th, 2014 at 12:21 PM by __steve__

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    Updated March 15th, 2014 at 12:47 PM by __steve__