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LaBrake 02.12.18

A little heavy on the scale this AM after hitting an 2018 low of 208 on Saturday, so I will need to refocus. hoping to hit 206 by the end of the week.

AM Swim

400 Swim, 300 Kick Drill by 50

6 x 75 odds free, evens backstroke 2 @ 1:05, 2 @ 1:00, 2 @ :55

10 x 25 kick, fast in the middle 15 yards

50 ez

3 rounds (75 IM @ 1:05, 50 Breast @ 1:00 (4 kicks per stroke), 75 Free @ 1:00)

50 Back EZ

100 Free @ 1:20, 150 Back @ 2:10, 200 IM @ 4:00                                                                      100 Free @ 1:20, 150 Back @ 2:10                                                                                                  100 Free @ 1:20

4 x 50 breast kick @ :10 seconds rest

PM WEIGHTS

(I know for a fact I am going to have almost 0 energy so its gonna be a low weight high rep grinder today)

STRETCH, roll, indian clubs, hang, pull ups

KB warm up

10 turkish G-Ups

dad laft

5×5@ 135lbs, 5×5 @ 185, 5×5 @ 225, 5×5 @ 255

4 x 1250 m row  stroke rate cap of 22, 1 min rest between.

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