Wednesday February 22, 2012

low rate full power workout:
          Easy warmup building the stroke,  5-10m
          2x 10m ladders:  4′, 3′,2′,1’@18 (2K+20), 20(+18), 22(+16), 24(+14), second ladder a bit faster while holding the rates steady
          4 X 3′ @ 1′ @ 20, 1′ @ 22, 1′ @ 24 (all full power), 2m off

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