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A comfort swimmer's guide to easy swimming

Thursday, 10-11-12

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by , October 12th, 2012 at 01:50 AM (316 Views)
SCY

Warm up (1150)
200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
4 x 50/1:00 build + desc
- did free went 40->35
8 x 12.5/30 AFAP
- 1-4 free, 5-6 back, 7-8 fly
50 easy

Set #1 (500)
4 x 100/1:45-1:40-1:35-1:30
- went 1:22-1:21-1:19-1:18
100 smooth

Set #2: Broken 100's
10 x 100's/3:00 - NS # 1 - 5 listed below:
#1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
100 easy
#2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
100 easy
#3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
100 easy
#4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
100 easy
#5 = 100 AFAP off blocks - 1:09
100 easy

Warm down:
4 x 75/20sr (25 kick - 25 drill - 25 swim)
- did these IM order

Total: 2950 yards

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