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Every day-begin with 800SKPS, 10x25 fly k in streamline odds front evens back
end with 500 warm down remember 50-100 ez between rounds
1Nov
10x25 kick no board @ 4510x25 pull @4510x50 sprint alt free/prem @100200ez drill of choice4x75 race pace alt free/prem @145
3Nov4x200 alt free/prem technique emph hr 170-1806x75 race pace ri 3012x50 sprint ri 3012x25 sprint ri 15
4 Nov6x75 build alt free/prem ri 204x150 race pace @ 3004x200im hr 170-180 @330500 free bc5 hr 150/16020x25 sprint @45
5 Nov6x100im @14512x50 @10% slower than race pace5x100 @10% slower than race pace400 im @hr 170-180
6 Nov8x125(im+choice) @200 race pace10x50 alt free/prem race pace ri 30500 ez odd 50's free evens back200 alt free/prem by 25
7 Nov2x200 r1 choice free drill/prem drill alt by 50r2 free,prem alt by 502x150 free/pre/free then prem/free/prem hr 180-19010x50 sprint @ ri 3010x (05 kick at wall, turn and sprint)25 @ 45
8 Novkick 3x(3x25+2x75) @ 45 and 130pull 4x(2x50sprint+100fast+2x50 sprint)@45 and 1306x100@300 race pace
10 Nov200 ez10x50@45 alt free pre6x75 alt free prem10x25 for feel, emph power and glide prem,
Last Modified on October 22, 2018