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9|7|16 SCM

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by , September 7th, 2016 at 06:46 PM (906 Views)
Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

SCM
500 warmup with snorkel in 7:40

100 drills with fins

8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

7 x 50 on 2:00 as 25 fast / 25 ez with fins
  • fasts: fr (odds) fl (evens)

6 x 25 on 0:30 fr, fast with fins
  • 1 breath per 25



The last 6 x 25 breathe once on 0:30 set became highly uncomfortable

Drylands:

0.58 mile run in 4:02

Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

0.58 mile easy jog

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Updated September 7th, 2016 at 09:48 PM by __steve__

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