Blog

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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-go’s

• 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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