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2|11|20, 2|12|20, 2|13|20

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by , February 13th, 2020 at 09:48 PM (107 Views)


2|11 LCM

WARMUP
100 bk fins

SET I
5 x 50 fr snorkel

  • 0:55
  • on 2:00: 0:34
  • on 3:00: 0:34
  • on 4:00: 0:34 +50 ez
  • on 5:00: 0:34 +100 ez


SET II
50 br (rt knee said "not today")
50 UW atlantis broken in 3




2|12 LCM

WARMUP
500 bk fins 8:00

SET I
2 x 50 fr kick fast / 50 ez on 3:00
100 one arm fr drill
100 br with fr kick fins
100 fr fins

SET II
12 x 16.7m fr on 0:20 r
24 x 16.7m fr on 0:30 r

  • mid-pool digouts

400 ez fr




2|13 SCM* / LCM

WARMUP
250 fr snrokel

SET I
600m fr nonstop fins/snorkel

  • as 75 slow/25 burst (off turn) then sprint


SET II
3 x 50 on 2:00

  • 25 fly / 25 ez bk (fins)
  • 25 head-up fly-kick fr / 25 ez (fins, snorkel)
  • 25 br / 25 ez fr


SET III
4 x 50 on 2:00 fins
25 UW streamline kick / 25 ez



SET IV (jumped in LCM lane)
300 drill fins
100 fr various kick drills
50 8-beat kick, 50 2-beat kick


*SCM was set at 26m

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