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A comfort swimmer's guide to easy swimming

Monday,10/15/12

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by , October 16th, 2012 at 09:42 AM (234 Views)
The last time I swam was Thursday evening. I then spent a long weekend camping in the mountains with my coach and our dogs. And no swimming. Just some mountain biking and hiking. It was a nice break.

SCY
Warm up (900)

300 swim - free & back
3 x 100 free/1:40 desc - work on DPS
- 1:25->1:20 and 15 SPL
3 x 100 back/1:50 desc - work on DPS
- 1:35->1:30 and 16 SPL

Main Set: Distance free/back (1600)
1 x 400/30sr alternating free and back by 50's, free = ez, bk = strong
- went 6:10
4 x 100/1:45 strong pace
- all free, between 1:20 and 1:22
2 x 200/3:30 strong build
- one back - 3:05, one free - 2:45
8 x 50/50 stronger pace
- all free at 38

Kick set - with Fins (400)
8 x 50/50 nice & fast
- 1-4 flutter w/snorkel & board, 5-8 on back, ave 41 for all

Warm down
300 easy free

Total: 3200 yards

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