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Middle Aged Distance

4k Fast swimming & Kick

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I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


Original post on www.thelaneline.com

W/U (1500):

500 swim
400 IMO - 25k/50dr/25sw
300 kick w/fins
200 pull
100 build

Main (2350):
1x150 @ 2:00 swim smooth
1x100 @ 2:30 kick fast
1x100 @ 1:30 swim smooth
2x150
1 - build each 50 @ 2:00
2 - fast @ 2:30
1x100 @ 2:30 kick smooth
1x100 @ 1:30 swim fast
3x150
1 - smooth @ 2:15
2 - build/fast/smooth @ 2:00
3 - kick fast @ 3:00
1x100 @ 1:30 swim smooth
1x100 @ 1:50 kick fast
2x150
1 - swim smooth @ 1:50
2 - 100 build/50 fast @ 2:30
1x100 @ 1:50 kick fast
1x100 @ 1:30 swim smooth
1x150 @ 3:30 kick smooth
1x100 @ 1:30 swim fast
1x100 @ 2:30 kick easy

W/D (150):
150 easy mix

TOTAL: 4000 yds

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Swim Workouts

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