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A comfort swimmer's guide to easy swimming

Saturday, 11/3/12

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by , November 4th, 2012 at 10:27 PM (254 Views)
SCY

Warmup (1000)
500 choice - 250 free/250 back
8 x 25/40 shooters w/fins
5 x 50/50 free w/paddles
50 easy

Mini Speed Set (250)
2 x (5 x 25/30)
1st time back, 2nd time free
1=over kick
2=burst + cruise
3=easy
4=Fast @ 90%
5=easy

Main Set (1500)
Repeat 2x, 1st time back, 2nd time free
1 x 75 at 100 pace, 125 easy
- back at 57, free at 50
1 x 50 at 100 pace, 150 easy
- back at 34, free at 31
1 x 50 at 100 pace, 150 easy
- back at 34, free at 31
2 x 25/45 AFAP, 100 easy
- back under 17, free under 15

Kick
200 choice

Warm down
100 easy

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Updated November 5th, 2012 at 10:19 AM by poolraat

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