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The Labours of SwimStud

Friday 6/1/12

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I did an abbreviated Fort workout. I cut some kicking out as my ankle is a bit tight and I have a Tri and 50mile bike ride this weekend.

Warm up:


600 choice
4 x 50 kick @ 1:00 with fins
4 x 50 fulcrum swim 1:0

Speed Sets:

8 x 50 IM order @ 2:00/2:15
25 fast + 25 EZ
100 EZ

4 x 50 accelerations
-- go to mid pool
-- from dead start, sprint to wall and cruise back to middle of pool
-- 4 swim
-- full recovery between each rep
100 EZ

8 x 50 free, fins optional
1 = 8 strokes fast + cruise @ 1:00
2 = 10 strokes fast + cruise @ 1:00
3 = 12 strokes fast + cruise @ 1:10
4 = 14 strokes fast + cruise @ 1:10
5 = 16 strokes fast + cruise @ 1:20
6 = 18 strokes fast + cruise @ 1:20
7 = 20 strokes fast + cruise @ 1:30
8 = 22 strokes fast + cruise @ 1:30
-- 1:00 is A interval. add :10/:15/:20 seconds for slower intervals
300 EZ

Total: 2500

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