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A comfort swimmer's guide to easy swimming

Wednesday, 10/3/12

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by , October 3rd, 2012 at 07:35 PM (269 Views)
SCM

Warm up (1200)
500 choice --any stroke, drill, equipment
-- did 150 free/150 back/200 kick with board & snorkel
4 x 125/2:15 smooth, build each - 100 free/25 stroke
-- did fly-back-breast-back for stroke
4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

Kick Set (600)
8 x 75 strong builds/1:45
--Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
--Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
-- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

Main Set: (700)
4 x 100 Pull/2:00 build each & dps
--#1-2 free at 1:30, #3-4 back at 1:43
4 x 50 Swim/55 strong efforts & dps
-- all free, 42-43 w/18-19 SPL
4 x 25/1:00 very strong effort with breath control
-- all free, 17-18 and breathing every 4-6 strokes

Warm down
100 easy free & back

Total: 2600 meters

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