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  1. 7|27|20 SCM/SCY

    7|26 Drylands
    Various Pushups (knee to elbows/nose)
    Pullups
    DB curls and presses
    Barefoot run (rubber track) 400M 1:13

    7|27
    SCM warmup
    500 fins snorkel
    • learn the markings


    SCY
    Video of starts and Br

    3 x 25 fr fast on 2:00 (25 ez drill)

    10 x 15M fr AFAP on 2:00
    • started after X:00 change-up
    • kept hitting the :09 (8’s)

    9 x 50 fr on 1:00 fins/snorkel
    • evens fast

    2 x 50 flutter kick on 1:00
    • 0:48, 0:52

    Updated July 28th, 2020 at 01:11 PM by __steve__

    Categories
    Uncategorized
  2. Monday 7/27/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 81+

    500 swim every 4th 25 head-up scull
    500 FR kick w/ fins + BD
    300 pull w/ SP + SNKL
    400 swim 50 FR/25 double-arm BK/25 BK swim
    10x50 @ 1:05 w/ fins
    odd: alternate 4 BR strokes/4 FL strokes
    even: 25 BR/25 FL

    3x
    4x25 @ :40 BK w/ first 10 strokes spin drill
    :20 REST
    4x50 @ 1:05 V.S. BK
    :40 REST

    2x200 @ 3:20 100 FR kick/100 FR swim (kick w/ BD)
    100 @ :30 REST SMOOTH
    2x200 @ 3:10 50 FR kick/100 FR swim/50 FR kick (kick w/ BD)**
    100 @ :30 REST SMOOTH
    3x200 @ 2:35 D1-3 (2:31-, 2:30-, 2:28-)
    ** I missed the send-off on the second one.

    100 EZ

    Total: 4800
    Categories
    Swim Workouts