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  1. 7|17|20 LCM

    WARMUP
    11.5m section, used snorkel and fins
    14 laps, worked turns

    LACTATE PRODUCTION
    4 x 50 fr on 4:00 with fins
    • 26+, 27+, 28, 31
    • 1st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5
    • all were about 96% effort
    • stayed motionless between efforts to maximize pain of acidosis

    DRILL
    100 1 arm free, breathe on static side

    Less than 500 m workout
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  2. Friday 7/17/2020

    AM LCM Solo @ LRRC "Too Hot for TV, Swimming, and Blogging"

    Air Temp: 79
    Pool Temp: 84 (at 5:00 am !!!!)

    6x300 @ :15 rest
    1 - swim every 4th 25 head-up scull
    1 - kick w/ fins + BD
    1 - pull w/ SP + SNKL

    5x100 @ 1:45 D1-3 to PINK, hold 4 and 5
    4x50 @ 1:10 V.S.
    200 EZ

    Total: 2700

    That the water was already 84 degrees at 5:00 in the morning was a bad sign. The water was just too hot to do much of anything. Thought about swimming again this afternoon with Trip and Srdan, but bailed on that because I didn't want to deal with the heat again.
    Categories
    Swim Workouts