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A comfort swimmer's guide to easy swimming

1/11/18 - Speed & Power

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by , January 11th, 2018 at 12:33 PM (194 Views)
Warmup (900)
300 choice
4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
2 x 25/15sr V sit scull
5 x 20 free in & outs w/ drag race start & fast flip turn
50 EZ

Main Sets (1800)
6 x 25/1:00 burst + cruise (2 each fly-back-free)
50 EZ

8 x 50/1:30 as
1 = fast 10 SDK from blocks + cruise
2 = fast 15 SDK from blocks + cruise
3 = EZ
4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
5 = EZ
6 = AFAP backstroke from blocks (went 36)
7 = EZ
8 = EZ

Free
4 x 25/1:00 swim w/parachute & paddles (18)
50 EZ @ 2:00
4 x 25/1:00 fast @ 100 pace (went 15-16)
100 EZ @ 3:00

Back
4 x 25/1:00 swim w/parachute & paddles (22)
50 EZ @ 2:00
4 x 25/1:00 fast @ 100 pace (went 17-18)
100 EZ @ 3:00

Kick
4 x 25/1:00 kick w/parachute & fins
50 EZ @ 2:00
4 x 25/1:00 fast kick w/fins
100 EZ @ 3:00

Warm down
250 EZ

Total: 2800

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