Some dolphin kick work and hypoxic work.
warm up - 800
400 B/F
4x100 S/K
4 rounds of:
300 B, easy aerobic
4x50 hypoxic
1,2 over unders F
3,4 12-15m underwater dolphin
Warm down - 200
3000 SCM
dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch
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