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    Re: SPP1 for Ice breaker meet

    By "speed", you mean fly's? 30-60m??

    And what do you think rep / volume wise
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    Re: SPP1 for Ice breaker meet

    Uhm, well, let's see.

    I don't think 4.4 by 30m no reaction time is gonna cut it.
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    Re: SPP1 for Ice breaker meet

    Well whatever I'm doing isn't working so something needs to change.
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    Re: SPP1 for Ice breaker meet

    3x4x100 tempo + mobility exercises in the pool

    almost at 5000m tempo for the week
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    Re: SPP1 for Ice breaker meet

    October

    10/1/14

    1800m tempo, stretch
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    Re: SPP1 for Ice breaker meet

    Yup.

    Just extensive tempo. 30s b/w reps, 2mins between sets. Straightaways.

    I did the first contrast shower I've had in a while last night and it felt really good (after! lol). And I really...
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    Re: SPP1 for Ice breaker meet

    Tuesday 9/30 - HI

    did 4 med ball jumping throws before doing starts

    3x10 fall
    4x20 fall
    4x25 fall
    3x30 from a 3-point and timed just to make sure I wasn't trashed or anything - 4.35,...
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    Re: SPP1 for Ice breaker meet

    Monday 9/29 Slow tempo 4x4x100 + Epsom salt bath + massage
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    Re: SPP1 for Ice breaker meet

    She's definitely close to 45 degree trajectories for like the first 6 steps too. Wow. I need to learn how to do that lol.
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    Re: SPP1 for Ice breaker meet

    Haven't seen that clip of her. Wow, amazing knee drive.
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    Re: SPP1 for Ice breaker meet

    Thank you Ange.

    I have been doing epsom salt baths but I'll try and implement contrast showers too. I'm thinking about doing some mobility exercises in the pool on some recovery days.

    So......
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    Re: SPP1 for Ice breaker meet

    Yeah, sorry for the constant typos people.
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    Re: SPP1 for Ice breaker meet

    9/26/14 Friday HI

    So, tried implemented the block technique that was suggested to me. (closer to the line, hips higher, blocks closer together)

    3x10 - 1.93, 1.92, (then I decided I should...
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    Re: SPP1 for Ice breaker meet

    1300m tempo yesterday. Could have done more but my time was limited
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    Re: SPP1 for Ice breaker meet

    9/24 Wed. - HI

    Again, some plus and negative today

    (I'm about to post films on my other thread for Tslow in case anyone cares)

    3x10 - 1.87, 1.85, 1.83
    4x20 - 3.15, 3.16, 3.23 (realized I...
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    Re: SPP1 for Ice breaker meet

    Haven't done a contrast shower/bath in a long time.

    No supps, as I've done quite bit of research on this, and find my diet optimal. But I will try slowing the tempo a bit (normally I would say I...
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    Re: SPP1 for Ice breaker meet

    1000m tempo today. HI tomorrow and probably Friday with less volume
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    Re: SPP1 for Ice breaker meet

    I see. I just have been afraid of being too sore and running slow because of it. Especially from doing flag football, which I haven't done since last year, it's going to happen no matter what.
    ...
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    Re: SPP1 for Ice breaker meet

    Tempo 1200m, deep stretch



    As the day went on, I realized I'm pretty sore. Mostly in the hip flexors and even in the quads a little. Might have to do tempo again tomorrow. I'll see how I feel.
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    Re: SPP1 for Ice breaker meet

    So I played flag football yesterday, sunday, and have some soreness in places I usually don't get - back, shoulder, etc. So I'm gonna do tempo today and see how I feel tomorrow. Some soreness in the...
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    Re: SPP1 for Ice breaker meet

    Ah, yeah, my fault lol
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    Re: SPP1 for Ice breaker meet

    Took off Thursday.

    Friday 9/19 - HI

    1x10 sled
    3x10 - 1.95, 1.89, 1.87
    1x10 sled
    4x20 - 3.21, 3.19, >>>3.07<<<, 3.21
    2x25 - 3.68, 3.71
    2x30 - 3.26, 3.35
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    Re: SPP1 for Ice breaker meet

    Makes sense. I'm not sure how I will go about it exactly. I guess I'll keep going by feel though. Going to be doing 10m flys for now though.

    Top speed is my strength so I guess it would only help...
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    Re: SPP1 for Ice breaker meet

    I was contemplating the latter and I think I will implement that in some way.

    Maybe starting with 30m build + 10m fly, then 30 build + 15 fly, 40 + 15, 40 + 20, 50/60 + 20

    Something like that....
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    Re: SPP1 for Ice breaker meet

    Went with 1600m tempo again today. Just going to hold off til Friday. Most of the soreness was gone today, was mostly tight in the glutes.
    Might take off tomorrow, since I did it last week and it...
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