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Competitive Development Silver

Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

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Competitive Development Silver | sarahowen0503.blogspot.com Reviews

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Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

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1 competitive development silver

2 land training

3 dance studio

4 warm up

5 snorkel and fins

6 technique set fc

7 comment

8 posted by

9 sarah owen

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Competitive Development Silver | sarahowen0503.blogspot.com Reviews

https://sarahowen0503.blogspot.com

Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

INTERNAL PAGES

sarahowen0503.blogspot.com

1

Competitive Development Silver : Monday 23rd February 2015 16:00 - 15:30

http://sarahowen0503.blogspot.com/2015/02/monday-23rd-february-2015-1600-1530.html

Tuesday, February 24, 2015. Monday 23rd February 2015 16:00 - 15:30. 1) FC swim breathing every 3 5 fly kicks off every wall on 6:00. 2) alt 100s FC swim / Bk swim working 5 fly kicks off every wall on 6:00. 3) Bk swim 5 fly kicks off every wall on 6:00. 8 x 50 IM swim as 25 Drill/ Swim on 1.15. Fly = 3 right, 3 left and 3 swim. BK = 3 right, 3 left, 3 double. BRST = 2 kicks 1 pull. FC = shark fin. 400 fc kick with board. 300 bk kick streamline. 200 fly kick choice of front or back. 100 fc kick w/ board.

2

Competitive Development Silver : Tuesday 10th february 2015

http://sarahowen0503.blogspot.com/2015/02/tuesday-10th-february-2015.html

Thursday, February 12, 2015. Tuesday 10th february 2015. 100 Fc 50 back. Working on underwater kicks off wall past the flags, long strokes and working on rotation. Fingers down on fc swim and little finger down on back swim. 06 k – 10 mins). W/ fins u/water kick work. 12x25s as fly kick (make the whole length underwater streamline) on60. 6 on front kick streamline. 6 on back kick streamline. 03 k – 12 mins). 3 as IM swims on 2.30/2.40. 2 as fc swim on 1.50/1.55/2.00. 1 as IM swim. 10m fast 40m easy.

3

Competitive Development Silver : Saturday 14th February 2015 05:30 -08:0

http://sarahowen0503.blogspot.com/2015/02/saturday-14th-february-2015-0530-080.html

Monday, February 16, 2015. Saturday 14th February 2015 05:30 -08:0. 1) as 100 fc 100 bk working 5 fly kicks off each wall. 2) as 100 bk 100 brst. 200 as 100 fc and 100 bk because they didn't do it right the first time round). 8 x 50 fly kick on front on 1.15. 4 x 100 fc kick on 2.30. 6 x 200 fc swim br 3/5 by 50s on 3.40/ 3.50 /4.00. 200 easy Back swim. 4 x 50 as 25 scull 25 pull L.I.F.O. Subscribe to: Post Comments (Atom). View my complete profile. Tuesday 24th February 2015 05:30-07:30 Skills. Awesome ...

4

Competitive Development Silver : February 2015

http://sarahowen0503.blogspot.com/2015_02_01_archive.html

Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

5

Competitive Development Silver : Tuesday 24th February 2015 05:30-07:30 Skills

http://sarahowen0503.blogspot.com/2015/02/tuesday-24th-february-2015-0530-0730.html

Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

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Competitive Development Silver

Tuesday, February 24, 2015. Tuesday 24th February 2015 05:30-07:30 Skills. Four laps of the building including stairs and balcony. Sports hall : lung / bunny hops/ squats and army crawl. Lung/ bunny hops/ lung/ bunny hops. Abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits. 4x100 fc on 2.15. 25 as Rotation kick/ doggie paddle / catch up / swim. 8x50 fly kick w/fins on 1.20. As 25s kick on front hand by side / kick on back streamline. 200 fc swim perfect technique.

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