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A comfort swimmer's guide to easy swimming

Thursday, 10/4/12

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by , October 5th, 2012 at 12:22 PM (223 Views)
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Warm up (1600)
200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
3 x 100/1:50 build each and desc
-- free 1:20->1:16
4 x 50/1:00 25 easy free/25 strong stroke
-- did fly & back for strong stroke
100 drill choice
8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
-- 1-4 free, 5-8 back

Main Set
1 x 100/1:40 smooth - free, went 1:25
2 x 25/45 build to sprint - free, 16
4 x 12.5/30 AFAP - free
50 easy free

1 x 100/1:45 build - free went 1:20
2 x 25/1:10 sprint off blocks - fly, 16
1 x 50/1:00 easy
4 x 12.5/30 AFAP - fly
50 easy

1 x 100/50 strong build- back, went 1:27
2 x 25/1:20 sprint off blocks - back, 18
4 x 12.5/30 AFAP - back
50 easy

1 x 50 AFAP off blocks - free, 29
50 easy

Warm down
200 easy free & back

Total: 2700 yards

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