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Training Log Archive: OL

In the 7 days ending Nov 24:

activity # timemileskm+m
  Swim - pool6 5:30:00 10.69(30:53) 17.2(19:11)
  Strength, Core, Stretch2 1:35:00
  Physio, Chiro, IMS..1 30:00
  Total9 7:35:00 10.69 17.2
  [1-5]8 7:05:00

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MoTuWeThFrSaSu

Saturday Nov 23 #

5 AM

Swim - pool 1:00:00 [3] ** 3.5 km (17:09 / km)

600 w.u
8 x 50 Rolling IM

4 x 50 kick w flippers
2 x 50 pull
4 x 50 kick w flippers
4 x 50 pull
4 x 50 kick w flippers
6 x 50 pull
4 x 50 kick w flippers
8 x 50 pull

200 w.d

Friday Nov 22 #

5 AM

Swim - pool 50:00 [5] ***** 1.7 km (29:25 / km)

600 FRIM w.u
36 x 25 on 60" (15-17") , every 4th one Fly.
200 pull

Thursday Nov 21 #

7 AM

Swim - pool 1:00:00 [3] 3.4 km (17:39 / km)

400 e, 200 e tempo
2 x (4 x50 k & 2 x 100 t)
2 x 400 e negative split (5:55s)
2 x 200 IM (3:15s)
2 x 100 e (1:25)
600 e pull w.d.

Wednesday Nov 20 #

Physio, Chiro, IMS.. (Body Restoration) 30:00 [0]

Needles, shockwave, heat.
5 AM

Swim - pool 1:10:00 [3] ** 3.6 km (19:27 / km)

600 e
650 pull w paddles
650 pull
4 x 100/75/25 on 20" RI, progressive
8 x 25 y
4 x 100 e on 1:45
8 x 25 y

Tuesday Nov 19 #

5 AM

Swim - pool 45:00 [2] ** 2.4 km (18:45 / km)

600 w.u.
400 kick
400 scull/pull
600 IM changeover
400 pull w.d.
7 AM

Strength, Core, Stretch 40:00 [3] ***

Strength work at work

Monday Nov 18 #

5 AM

Swim - pool 45:00 [2] ** 2.6 km (17:18 / km)

600 e
600 kick
600 pull
6 x 100 IM on 2:00
200 pull
7 AM

Strength, Core, Stretch 55:00 [3] ***

TRX work.
Deadlifts, single arm press
Some stretching

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