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eric.carlson

April 11, 2012

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Warm-up (1500)
1 x 300: reverse IM, drill-kick-swim

10 x 75 @ 1:15 - build to a fast turn, fast 2nd lap to a fast turn, cruise the 3rd lap.

5 x 50 @ :45, descend to target 500 (:36/:37)

8 x 25 @ :30
2 x
  • #1 = Distance per stroke
  • #2 = lap fast lap easy
  • #3 = lap easy lap fast
  • #4 = AFAP


Set I - broken 1650 (1950 / 3450)
3 x
  • 3 x 50 @ :50 (target :38)
  • 2 x 100 @ 1:45 (target 1:16)
  • 1 x 150 @ 2:35 (target 1:54)

3 x 50 @ :50 (target :38)

6 x 50 active recovery, 2 @ :45, 2 @ :50, 2 @ :55

Wrap-up (700 / 4150)
3 x 100 @ 2:00 back, descend 1 - 3
250 easy pull

* 4000 *

Modified slightly from High Volume Workouts [ame="http://forums.usms.org/showthread.php?t=20528"]Workout #1 = Broken 1500 / 1650[/ame].

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