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June 8, 2020 |
Warm up
300 fins free back
16 x 25 @30 kick drill build fast [odd rds free even stroke ]
set#1 main stroke
Rd1
[email protected]:00 200pc MS
2 x 25 @35 100pc MS
100 @1:50 75 MS fast 25 easy
Rd2
[email protected]:00 200pc MS
4 x 25 @35 100pc MS
2 x 100 @1:50 75 MS fast 25 easy
Rd3
[email protected]:00 200pc MS
2 x 25 @35 100pc MS
3 x 100 @1:50 75 MS fast 25 easy
Rd4
[email protected]:00 200pc MS
4 x 25 @35 100pc MS
2 x 100 @1:50 75 MS fast 25 easy
Rd 5
[email protected]:00 200pc MS
2 x 25 @35 100pc MS
100 @1:50 100 MS all out
KICK fins
4x through
3 x 50 @60 fins kick desc 1-3
2 x 25 @30 fins UWBD 15M BO 1 HH
Set #2 pull paddles
4x through
125 @1:50 pull paddles 75 dos 50 build
25 @20 pull paddles Fast
50 @50 pull paddles DPS
Run dive sprints
6x through
15 sprint under water dive well jump out +10 push ups
25 sprint free lap pull @1:00
then repeat reverse order
warm down
300
