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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dbuchholz

In the 1 days ending May 22:

activity # timemileskm+m
  Swimming1 1:00:00 1.58(37:52) 2.55(23:32)
  Dryland1 45:00
  Physical Therapy1 40:00
  Total1 2:25:00 1.58 2.55

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Wednesday May 22 #

Swimming 1:00:00 [3] 2.55 km (23:32 / km)

300 free ev4 kick
3x100 drill/swim by 50
4x50 fast/easy by 25

3 rounds (fly/back/breast)
---3x50 kick descend @1:15/1:10/1:05
---1x50 easy free @1
---6x25 smooth dps with chute @40
---1x200 IM @4
------rd 1 - kick/drill
------rd 2 - drill/swim
------rd 3 - swim build within each 50

100 warmdown

Dryland 45:00 [3]

4 rounds (30/30, 35/25, 40/20, 40/20)

Station 1 - Plank jacks
Station 2 - Med ball throws
Station 3 - Catcher for med ball throws
Station 4 - TRX (hip ups/mountain climbers/scorp swings/scorp swings by round)
Station 5 - Hip ups
Station 6 - Plank walks
Station 7 - Straight leg lifts
Station 8 - Pusher for straight leg lifts
Station 9 - Sumo squat with med ball to jump
Station 10 - Sitting cord pushes

Physical Therapy 40:00 [3]

Exercises and stretches

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