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joel schmaltz

Monday 10/3/16

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Shoulders/arms and abs before work

With the team tonight
400 choice
4 x 150 (middle 50 stroke) r/10

16 x 50
--4 kick @ 60
--4 pull @ 50
Repeat (round 2 faster)

2 x 1:00 @ 1:40 (1 EZ, 1 fast)
2 x 2:00 @ 3:20 strong even pace
400 @ @ 6:40 build
2 x 200 @ 3:20 negative split
2 x 1:00 @ 2:00 sprint (these hurt)
100 ez

8 x 50 @ 1:05 stroke
-ez/sprint
-sprint/ez
-build
-sprint
200 w/d

4100

I felt strong today although my technique started to suffer during the main set. I sat out one of the 50's on the last stroke set with a calf cramp. It has been a long time since I've had cramping issues. The plan is to shake my tail out of bed and do a solo swim before work tomorrow

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