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A comfort swimmer's guide to easy swimming

Tuesday, 10/9/12

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by , October 10th, 2012 at 12:05 PM (222 Views)
SCY

Warm up: (1000)
400 choice - 200 back/200 free
4 x (50 drill + 50 kick)/20sr
- back & free, 1 arm and fist swim for drill
4 x 50 burst + cruise/1:00 - all free

Main Set: (1500)

- this set all back
1 x 50 AFAP/1:00 - went 36
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30 - @ 15 SPL
1 - 2 min rest

- all back on this set
2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30- @ 15 SPL

- all free on this
3 x 50/2:00
1 = 80 - 85% - went 37
2 = 90% - went 33
3 = 95% - went 30

2 x 50 easy kick/1:30
2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
1 - 2 min rest

4 x 50 w/fins @ 2:00
#1 = AFAP kick 15y UW
- did dolphin on belly to 15, then on back to wall each way, went 36
#3 = AFAP swim
- did fly, went 31
#2 & #4 = easy free
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30 - free @ 13-14 SPL

4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

Warm down
200 easy free & back

Total: 2700 yards

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