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A comfort swimmer's guide to easy swimming

Saturday, 12-1-12

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by , December 2nd, 2012 at 10:51 AM (208 Views)
SCY

Warm up (900)
300 Free & back
200 IM Kick
4 x 50/1:00 ds
200 Pull w/buoy & snorkel

Main Set (1800)
Free or Back
Repeat 3x 1min rest between rounds
1 x 200/3:00 (free) - 3:15 (back) strong
2 x 100/1:35 (free) - 1:45 (back) strong
4 x 50/1:00 smooth
Rounds 1 & 3 Back, went
200's - 3:04, 3:01
100's - - 1:30, 1:28, 1:29, 1:28
Round 2 Free, went
200 - 2:44
100's - 1:22, 1:24

Kick Set (400)
16 x 25/40 FAST with Fins
Odds Dolphin Kick Under Water on all sides
Evens smooth free

Warm Down
100 easy

3200 yards

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