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A comfort swimmer's guide to easy swimming

Thursday, 12/6/12

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by , December 6th, 2012 at 04:36 PM (318 Views)
SCY

Warm-up (1000)
1 x 300 Choice -free & back
3 x 100/2:00, DPS - all free
-- 25 R-arm / 25 L-arm / 50 freestyle,
4 x 75/1:15 - 25 Rhythm Drill / 50 free, build
4 x 25/:10 SR, back, desc

Main Set (1800)
4 x 125/2:00, free
-- Breathe 3 for 1st 75, then 50 free breath anytime
-- ave 1:47 on these
-- Extra :30 after the 4th 125
5 x 100/1:35 free - at 500 pace
-- went 1:25-26 on these
-- Extra :30 sr
1 x 500 - Very good effort swim
-- went 7:10
-- Rest 1:00 after the 500
3 x 100/1:50 Strong back
-- Went 1:30-31 on these

Kick Set (300)
4 x 75/1:45 Strong
-- Went 1:28-30 on these

Warm-down
100 easy reverse IM

Total: 3200 yards

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