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  1. 7|16|20 LCM and drylands

    7|15
    LCM aerobic

    28 x 0:10 (fr breakout + 2-3 strokes) on 0:30
    • every 2nd, 3rd and 4th from midpool dig

    50 ez
    50 flutter kick - 0:50
    100 1 arm drill


    Drylands

    2 x 20 x 20# db shldr press superset with curls while walking
    400 barefoot run moderate/fast - 1:24
    80m run/6 push-ups/repeat 5x
    • each pushup rep finished with (each side):
    • knee to elbow
    • knee to other elbow
    • knee to nose

    2 x 10 pull-ups (cheated at bottom-feet touched)



    2|16
    LCM pure sprint

    100 back warmup
    2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk
    4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk
    4 x 20m sprint fr/20m ez on 2:00
    50 headup fly-kick fr with fins/snorkel
    50 ez
    200 Ervin dr fins/snorkel
    100 flutter kick in 2:00

    Updated July 16th, 2020 at 10:18 PM by __steve__

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