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A comfort swimmer's guide to easy swimming

Thursday, 10/18/12

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by , October 19th, 2012 at 11:54 AM (227 Views)
SCY

Warm up (1000)
200 swim - 200 kick - 200 pull - 100 scull/swim by 25's
6 x 50 burst + cruise/1:10

Main set: (900)
2 x 25 AFAP/1:00 - fly, 15
2 x 50 easy kick/1:30
2 x 50 burst + cruise/1:00 - burst fly, cruise free
1 x 50 DPS/1:00 - free at 14spl
1 min rest

1 x 50 AFAP W/fins @ 1:00 - back, went 30
extra 30 sr
2 x 50 kick w/fins (15 under fast) @1:30
2 x 50 DPS w/fins @ 1:00 - back @11-12 spl
extra 30 sr
2 x 25 AFAP w/fins @ :45 - back, <15
1 x 50 easy swim/1:00
1 min rest

1 x 50 AFAP off blocks @ 1:30 - back, <35
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:00 - back 15 spl

Pull/scull set (600)
6 x 100/10sr 25 scull - 75 pull build

Warm down (400)
8 x 50/50 smooth

Total: 2900 yards

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