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A comfort swimmer's guide to easy swimming

Friday, 10/26/12

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by , October 26th, 2012 at 01:12 PM (284 Views)
SCY

Warm up: (1200)
200 swim - 200 kick - 200 drill - 200 scull/pull by 50's
2 x 100/1:40 build - free, around 1:25

4 x 50's/1:00
-- #1 = burst 1st 12.5 + 37.5 cruise
-- #2 = 12.5 EZ + 12.5 fast + 25 ez
-- #3 = 25 EZ + 12.5 fast + 12.5 ez
-- #4 = 37.5 EZ + 12.5 fast finish
- all free, around 40

Main Set: (1000)
20 x 50/1:00 Alternate 50 smooth - 50 (25 strong - 25 fast)
- all free, ave 42 on smooth ones, strong/fast ones were mostly 34 with #1&3 at 35 and #2 at 36

Back Drill/Pulls (400)
2 x the following set:
25 L arm scull
25 R arm scull
25 L arm swim
25 R arm swim
100 pull w/bouy

Warm down
200 smooth

Total: 2800 yards

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