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Joe's Hang In There Workout

I don't think it needs a lot of explanation other than 'hang in there on the dry land stuff!'

600 w/u
6x75s alt k/d/s by 25

3x300 pull with tube, buoy and paddles
10 squat jumps, 10 pushups

3x200 IM done as 25 drill / 25 kick
10 burpees

3x100s kick
25 crunches, 20 lunges (10/side), 50 stretch cordz (if you've got 'em).

6x50s build
10 burpees


My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).


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