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Test Blog News Feed. Sunday, February 6, 2011. Fall 2010 (post sinus infection workout). 2) 6 sets of:. A 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm. Modified / alt arm reg modified [@ 2:00]. B 50 back kick sprint [@ 1:00]. 3) 6 sets of:. A 200 Free swim HYPOXIC alt by 25's:. I Even #'s: all the same number of breaths (ex: every 2 strokes). Ii Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3. 4) 8 sets of:. Lifting Version: (...

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Test Blog News Feed | elixirnova.blogspot.com Reviews

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Test Blog News Feed. Sunday, February 6, 2011. Fall 2010 (post sinus infection workout). 2) 6 sets of:. A 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm. Modified / alt arm reg modified [@ 2:00]. B 50 back kick sprint [@ 1:00]. 3) 6 sets of:. A 200 Free swim HYPOXIC alt by 25's:. I Even #'s: all the same number of breaths (ex: every 2 strokes). Ii Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3. 4) 8 sets of:. Lifting Version: (...

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1 swim

2 1 choice warm up

3 posted by

4 william broch

5 no comments

6 tabata strength workout

7 2 minutes cool down

8 to clarify

9 re develop aerobic bas

10 week 1

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swim,1 choice warm up,posted by,william broch,no comments,tabata strength workout,2 minutes cool down,to clarify,re develop aerobic bas,week 1,note week 1,week 2,week 3,week 4,strength training,after each rep,7 hamstring curls,back against wall,butterfly

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Test Blog News Feed | elixirnova.blogspot.com Reviews

https://elixirnova.blogspot.com

Test Blog News Feed. Sunday, February 6, 2011. Fall 2010 (post sinus infection workout). 2) 6 sets of:. A 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm. Modified / alt arm reg modified [@ 2:00]. B 50 back kick sprint [@ 1:00]. 3) 6 sets of:. A 200 Free swim HYPOXIC alt by 25's:. I Even #'s: all the same number of breaths (ex: every 2 strokes). Ii Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3. 4) 8 sets of:. Lifting Version: (...

INTERNAL PAGES

elixirnova.blogspot.com

1

Test Blog News Feed: November 2010

http://elixirnova.blogspot.com/2010_11_01_archive.html

Test Blog News Feed. Sunday, November 7, 2010. Fall 2010 (Cycle 1, Week 2). 1) Your choice warm up. 2) 6 x 100's dive sprint swims alt by 100: fly / back / free. 50 - 100 easy warmdown between each 100 [ 4:00 ]. 200 warmdown after last 100. 3) 9 x 75's kick sprint w/ or wo/ choice of equipment alt by 75's: fly - back - free [ 2:00 if wo/ equip ]. 4) 3 x "Bittinger" set of. Last 50 w/out equip. 200 warm down after each set. 1) BEARs - 4 reps w/ rollouts. 30 sec w/ 10% DB held in both hands / :30 rest.

2

Test Blog News Feed: January 2010

http://elixirnova.blogspot.com/2010_01_01_archive.html

Test Blog News Feed. Wednesday, January 20, 2010. One bear consists of the following in sequence without a break between. Step back from bar while holding onto it. And get into a pushup position whilehands holdoing bar. Do 4 pushups on bar. Step back in toward the hands and deadlift bar until legs are straight. And arms are holding the bar in front of the body. Perfom a hang-clean and press. Stabilize bar above head. And perform a squat. After completeing the squat. And perform a squat down. 4x50 Choice ...

3

Test Blog News Feed: February 2009

http://elixirnova.blogspot.com/2009_02_01_archive.html

Test Blog News Feed. Tuesday, February 10, 2009. Spring 2009 Workout Log. Post these in 4-6 inch block letters and hang them around your room. Top priority goals must be read out loud every day to ingrain the priority. Impovement on critical test sets or no practice. Recovery, recovery, recovery makes champions. He who recovers faster and more fully moves to the head of the pack.". 2783, 29.49, 31.21, 32.29, 33.01, 31.75, 34.33, 32.85) AVG 31.59. 031609 from push (kick* *). Fixed recovery on #2). HR too ...

4

Test Blog News Feed: June 2009

http://elixirnova.blogspot.com/2009_06_01_archive.html

Test Blog News Feed. Wednesday, June 10, 2009. BOUT WHAT YER' DOIN' YER DOIN' IT SLOW. 200 IM - 2:02 (26, 29.5, 38, 28.5). 100 Free - 49.5 (24, 25.5). 200 Fly - 2:05.5 (27, 33.5, 33, 31). 100 Back - 54.9 (27, 27.9). 200 Free - 1:49.5 (25.5, 28.8, 28.5, 27). 100 Fly - 54.5 (26.0, 28.5). 200 Back – 1:59 (28, 31, 30.5, 29.5). 100 Breast - Break. 50 Free - 22.0. 50 Free (13 strokes, 17 strokes). 980, 10.70)-20.50. 50-60deg knee bend each kick. Time hand entry and pull initiation to minimize pulling time and.

5

Test Blog News Feed: February 2011

http://elixirnova.blogspot.com/2011_02_01_archive.html

Test Blog News Feed. Sunday, February 6, 2011. Fall 2010 (post sinus infection workout). 2) 6 sets of:. A 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm. Modified / alt arm reg modified [@ 2:00]. B 50 back kick sprint [@ 1:00]. 3) 6 sets of:. A 200 Free swim HYPOXIC alt by 25's:. I Even #'s: all the same number of breaths (ex: every 2 strokes). Ii Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3. 4) 8 sets of:. Lifting Version: (...

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Test Blog News Feed

Test Blog News Feed. Sunday, February 6, 2011. Fall 2010 (post sinus infection workout). 2) 6 sets of:. A 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm. Modified / alt arm reg modified [@ 2:00]. B 50 back kick sprint [@ 1:00]. 3) 6 sets of:. A 200 Free swim HYPOXIC alt by 25's:. I Even #'s: all the same number of breaths (ex: every 2 strokes). Ii Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3. 4) 8 sets of:. Lifting Version: (...

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