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A comfort swimmer's guide to easy swimming

Monday, 9/17/12

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by , September 17th, 2012 at 05:01 PM (394 Views)
SCM, Solo

Warm up (900)
100 choice swim free
100 IM kick
100 back
100 scull
100 kick
100 drill
100 free

4 x 50/1:00 ds
- swam back

Set #1 (500)
10 x 50 as:

- 2/1:00 - smooth 1/55 - strong
- 2/1:00 - smooth 1/50 - strong
- 2/1:00 - smooth 1/45 - strong
- 50 easy

- Swam free on these, smooth ones around 45, strong ones around 40

Set # 2 (950)
3 x 200 Free + 50 easy/6:00
100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
100 - 10 - 100 NS - went 2:50 (1:26-42-42)
200 NS - Strong as possible - went 2:53

2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)

Set #3: Kick
300 IM kick

50 easy

Total: 2700 meters

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