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PM LCM Solo @ LRRC

Air Temp: 93*
Pool Temp: 80
*Heat Index of 100 (although strangely enough, it didn't feel that hot)

500 swim every 4th 25 head-up scull

2x
400 @ 5:40 WHITE
2x200 @ 2:40 #2 faster than #1
300 @ 4:15 WHITE
2x150 @ 2:00 #2 faster than #1
200 @ 2:50 WHITE
2x100 @ 1:20 #2 faster than #1
1:15 REST

RD1: 400, 300, 200 pull w/ paddles + SNKL; 200, 150, 100 swim
RD2: ALL kick w/ fins; 400, 300, 200 S-line on back; 200, 150, 100 w/ BD

100 FLOAT

Total: 4200

8/28/2020 Pool Workout
Stations!

18 min continuous clock, :15R between distance
125 fr br3
100 k/dr
75 NF
50 p br5
(3 rounds + 125 fr)

3 20 min stations:

1 - 4x(2x25 UW :45 + 2x25 tombstone k :45 + 50 fast 1:15)
rd 1 - no equip (:26), rd 2 - pads (:25), rd 3 - fins (:23), rd 4 - pads+fins (:21 high)

2 in diving well -
5 min vert kick w/fins (:30 arms crossed, :20 elbows up, :10 streamline)
2x(2x1 length UW :20 + 2 length UW :40)
3 min vert kick (:30 arms crossed, :20 elbows up, :10 streamline)
w/fins 3x(2x1 length UW :20 + 2 length UW :40)

3 - backstroke pushoff work + 4x75 bk b 1:30 work pushoffs and breakout

100 warmdown