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A comfort swimmer's guide to easy swimming

Monday, 10/22/12

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by , October 22nd, 2012 at 05:38 PM (237 Views)
SCY

Warm up (1000)
400 swim
4 x 50 pull free with snorkel, no paddles/1:00, build each
4 x 50 kick/1:15 build each - with board & snorkel
8 x 25 swim choice/30 strong - IM order

Main Set: Back and Breast (900)
200 back/4:00 NS - went 3:05
2 x 50 ez breast/1:15 - around 52-53
2 x 100 back/1:45 NS each - 1:28, 1:30 on these
2 x 50 ez breast/1:15 - around 52-53
4 x 50 back/50 ds to strong - 43-44 on these
2 x 50 ez breast/1:15 - around 52-53

Kick Set:
200 kick no board/4:45 build w/in each 25 - went 4:15
4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
100 kick no board/2:30 build w/in each 25 - went 2:00
8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

Warm down:
4 x 50/55 smooth swim

Total: 2800 yards

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