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A comfort swimmer's guide to easy swimming

Friday, 12/7/12

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by , December 7th, 2012 at 01:33 PM (238 Views)
SCY

Warm-up
1 x 300 Choice

Drill
4 x 75/10 SR
25 fists / 25 rhythm / 25 catchup drill
3 x 100/1:45, - Freestyle swim
Descend Stroke Count (SC) of the 1st 50 1->4
Descend time of 2nd 50 1->4
4 x 25/10 sr easy

Main Set
1 x 100/1:45
1 x 200/:3:15
1 x 300/4:45
1 x 400/6:15
1 x 300/4:45
1 x 200/3:15
1 x 100 - Fastest
- All Free

Kick
1 x 300 kick

Warm-down
1 x 100 All easy swim or drill

Total: 3000 yards

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