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6|22|17 lactate production

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h2O

400 ez
7 x 50fr on 1:30, 75-70% 50 pace (#4 was br)
5 x 50fr from block on 2:00, 80-75% 50 pace
200 kick (25 flutter/25 frog), 4:40


dryland

4 x 10 horiz medball tosses w/t legs anchored and upper body unsupported
9 x 5 fwd 1 leg hop up/dn box, repeat in reverse (various # of boxes @ 8" ea)
9 x 5 side 1 leg hop up/dn box, out and back in (various # of boxes @ 8" ea)
1 x 3 fwd 1 leg hops @ four 8" increments to 32", and a (both leg) grav drop/hop
Several additional nameless core exercises focusing chiefly on ab/core

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Updated June 22nd, 2017 at 10:05 PM by __steve__

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