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A comfort swimmer's guide to easy swimming

Friday, 11/2/12

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by , November 4th, 2012 at 10:16 PM (196 Views)
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Warm up (1000)
300 swim choice

- 150 free/150 back
3 x 100/1:45 build
- free around 1:25
4 x 50/1:10 kick ds
- flutter w/board & snorkel 59->54
12 x 25/30 odds 12.5 fast/12.5 easy,
evens 12.5 easy/12.5 fast
- did these fly-back & free

Kick Set (600)
12 x 50/1:15 every 4th FAST
- did 1-4, 9-12 flutter on back, 5-8 flutter w/board & snorkel, fast ones were around 53-54, others 59-60


Swim Set (800)
Repeat 2x
1 x 200/4:00 easy free, around 3:00
4 x 50/45 strong - free 37-39 on these

Sprint Set (300)
4 x 25 off blocks
w/easy swim back to start after each
- did 2 fly around 15-16, and 2 free around 14-15

Warm Down
200 easy free & back

Total: 2700 yards

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