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  1. 6|23|20 LCM

    100 fr, push-ups, and various for warmup
    400 (24x17m), each length broke in 1/3 sections of bursts on the 0:40 (22 -29 rest), Br done off each wall, Fr from the two digs


    4 x 100 drills:

    • Ervin scull drill, snorkel
    • Head-up fly kick free, fins and snorkel
    • Super slowmotion free
    • One arm fr, breathe every 2 (0:50 R / 0:49 L)


    Just 900m swum, but niente immondizia
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  2. Tuesday 6/23/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 80

    6x300 w/ fins + SNKL
    1 @ 4:45 FR kick H.A.S.
    1 @ 4:15 150 FR kick H.A.S./150 FR swim
    1 @ 3:45 FR swim

    6x50 @ :10 rest kick w/ BD
    2 - FR
    1 - BR

    6x100 @ 2:15 12.5 head-up doggie paddle/12.5 head-down doggie paddle/25 catch-up/50 swim w/ SNKL

    5x300
    2 @ 4:45 WHITE pull w/ SNKL (4:15+, 4:15-)
    :30 REST
    3 @ 4:30 D1-3 PINK/RED/BLUE (3:58++, 3:46-, 3:37-)

    14x50 @ 1:05 odd: FR, even: FL kick w/ fins + BD

    Total: 4900

    Updated June 23rd, 2020 at 12:54 PM by Calvin S

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