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7|15
LCM aerobic

28 x 0:10 (fr breakout + 2-3 strokes) on 0:30

• every 2nd, 3rd and 4th from midpool dig

50 ez
50 flutter kick - 0:50
100 1 arm drill


Drylands

2 x 20 x 20# db shldr press superset with curls while walking
400 barefoot run moderate/fast - 1:24
80m run/6 push-ups/repeat 5x

• each pushup rep finished with (each side):
  
• knee to elbow
  
• knee to other elbow
  
• knee to nose

2 x 10 pull-ups (cheated at bottom-feet touched)

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2|16
LCM pure sprint

100 back warmup
2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk
4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk
4 x 20m sprint fr/20m ez on 2:00
50 headup fly-kick fr with fins/snorkel
50 ez
200 Ervin dr fins/snorkel
100 flutter kick in 2:00