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A comfort swimmer's guide to easy swimming

Thursday, 11/1/12

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by , November 4th, 2012 at 10:12 PM (176 Views)
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Warm up (1650)
1 x 600 swim free and/or back
- swam as 150 free/150 back
3 x 100/1:45 build
- Around 1:20 on these
4 x 75/1:30 IM Order, 25K/25D/25S
9 x 50/50, - 3 ez-1 fast, 2 ez-1 fast, 1 ez-1 fast
- around 40 on easy ones and 35-36 on fast ones

Main Set (1100)
Repeat 2x
1 x 200 smooth/30sr
- 1st time free at 2:45, 2nd time back at 3:25
16 x 12.5/30 FAST
- 1st time 1-4 & 9-12 free, 5-8 back, 13-16 kick
- 2nd time 1-4 fly, 5-8 back, 9-12 free, 13-16 kick
1 x 100 easy
1:00 rest

2 x 25/2:00 All Out from dive
- 1st time fly and free both under 15, 2nd time back, both around 16-17

Warm Down
200 easy swim

Total: 2950 yards

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