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A comfort swimmer's guide to easy swimming

Friday, 1/6/12

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by , January 7th, 2012 at 02:15 PM (368 Views)
Swam after work so my swim buddy could join in but then she got sick and couldn't make it.

SCY

Warm up (500)
1 x 500 Choice of stroke, drill, kick, equipment
- swam 300 free & back, then kicked 200 w/board & snorkel

Set #1 (300)
12 x 25/30 strong Alternate 25 free - 25 stroke
- did fly-back-breast (x2) on stroke 25's

Set #2 (450)
6 x 75/1:15 - 2 smooth - 1 fast
- pulled w/buoy and big paddles, smooth ones around 60, fast ones around 53-54

Set #3 (1800)
6 x 100/1:40 desc 3
- around 1:23 to 1:20 on these
4 x 25/40 FAST
- 17 on these
5 x 100/1:35 ds
- 1:28->1:24 on these
4 x 25/45 FAST
- 17 on these
4 x 100/1:30 ds
- 1:26->1:23
4 x 25/50 FAST
- 17 on first 2, 16 on last 2

Warm down
200 easy

Total: 3250 yards

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