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The Labours of SwimStud

Wednesday 6/6/12

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I was short on time today so I only got about 2600M done on this with some omissions from Fort's #1 workout.

Warm up:


500 choice
4 x (50 drill + 50 kick) @ :20 RI

Speed Sets:

1 x 50 AFAP @ 1:00
1 x 50 easy kick @ 1:30
2 x 50 DPS swim @ 1:30
masters minute or two

2 x 50 fast kick w/fins (under 15 m) @ 95% @ 1:30
2 x 50 easy kick @ 1:30
2 x 50 DPS swim @ 1:30
masters minute or two

8 x 50 burst + cruise @ 1:15
100 EZ
did FR, Fly, BR, FR x 2

3 x 50 @ 2:00
1 = 80-85%
2 = 90%
3 = 95%
1 x 50 easy kick
2 x 50 DPS swim
masters minute or two

4 x 50 w/fins @ 2:30
odds = AFAP (1 kick 15 m UW, 1 swim)
evens = EZ
4 x 50 MOFO 1:00 1M UW at least.

200 EZ

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