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Let’s Do Distance “Demain” (tomorrow) & Do POWER HOUR “Aujourd’hui” (today) ! Monday October 6th, 2014

Writer: goldenstateservicesj
goldenstateservicesj
Oct 6, 2014
1 min read
power hour

  • 8×75 @ 1:45  1) fly/bk/br  2) bk/br/fr

  • 8×50 @1:10 2 of each IMO

5×10 minute circuits – 2 min between to change

  • Lane 1 – chutes  10×25 – 3 fast/2ez @1:00

  • Lane 2 – Vertical Kick  5xthru 5/5/10/10/15/15 – 30sr  alternate dk/breast k

  • Lane 3 – sprint with fins 10×50  – 4 fast/ 1 ez @ 1:00

  • Lane 4 – 3×150 Pull with big paddles Descend 1-3 to fast @ 3:15

  • Lane 5- 3×100 fast kick – last 50 of each 100 is done with vertical board 3:15

2550 m

 
 
 

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