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10|31|19 LCM

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by , October 31st, 2019 at 06:35 PM (750 Views)

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




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

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