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A comfort swimmer's guide to easy swimming

Tuesday, 9/11/12

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by , September 12th, 2012 at 12:14 PM (444 Views)
Solo, SCM
Swam after work so I could take advantage of the extra time available for lap swim and swim outside.

Warm up (800)
400 swim
- did 200 free/200 back

4 x 50/10sr, 25 drill/25 swim dps & build
- did this set IM order
8 x 25/40 strong efforts
- did these IM order x 2

Main Set: Free or Back (1200)
Swim following 2 x's through: 1st time free, 2nd time back
1 x 150/2:30 (2:45 for back) smooth
- went 2:12 free, 2:30 back
2 x 100/1:45 (2:00 for back) strong builds
- went free: 1:30, 1:28; back: 1:40, 1:39
3 x 50/1:15 fast pace
- free: 43-42-40, back: 49-47-46
4 x 25/45 afap
- around 17 for free, 22 for back

Kick Set: (600)
8 x 75/1:30 with fins 25 under - 50 streamline on surface

Pull: (400)
8 x 50/1:00 smooth with perfect technique
- with buoy and snorkel, no paddles, ave 40

Warm down
100 easy free and back

Total: 3100 meters

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Updated September 12th, 2012 at 02:16 PM by poolraat

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