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7|17|20 LCM

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WARMUP
11.5m section, used snorkel and fins
14 laps, worked turns

LACTATE PRODUCTION
4 x 50 fr on 4:00 with fins
  • 26+, 27+, 28, 31
  • 1st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5
  • all were about 96% effort
  • stayed motionless between efforts to maximize pain of acidosis

DRILL
100 1 arm free, breathe on static side

Less than 500 m workout

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