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A comfort swimmer's guide to easy swimming

Thursday, 6/24/10

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SCM, Solo

Warm-up
400 Mixer
(free/back by 100s)
6 x 50/1:00 desc by 3
(1-3 free 44->39, 4-6 back 49->44)
8 x 25/30
(1st 25-1st 12 Fast, 2nd 25- 2nd 12 Fast, 3rd 25-Smooth, 4th 25-25 Fast)
(1-4 free, 5-8 back)

Kick
8 x 50 w/5 sec rest
(1-5 on back in streamline, 6-8 free w/board)

Stroke Transition
9 x 150/2:30 or 2:45 desc 3
Alternate Stroke/Free
(1-3, and 7-9 free @ 2:30, ave 2:23->2:20; 4-6 back on 2:45 ave 2:35->2:30)

Cool down
8 x 50 smooth
(1-4 free @:55, 5-8 back @1:00)

Total: 3050 meters

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