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Swimming Through Jello

8/28/20 Workout

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by , August 28th, 2020 at 09:42 AM (78 Views)
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

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