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A comfort swimmer's guide to easy swimming

Friday, 1/13/12

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by , January 14th, 2012 at 11:15 AM (368 Views)
SCY with swim buddy

Warm up (800)
500 swim choice alt free & back
4 x 75/1:15 ds4

Set #1: (400)
8 x 25/30 "Feel good" strong
8 x 25/1:00 Sprint Odds w/turn, evens fast finish

Set #2 (1400)
1 x 400 w/fins/15sr moderate consistent effort with long streamline dolphin kick off walls
1 x 200 w/bouy - build
4 x 100 swim w/fins Alternated free & back
8 x 50 swim/10sr ds4 build to strong - all free

Set # 3 (300)
5 - 10 min kick (25 dolphin - 25 flutter)
- did 200 w/board and snorkel, then 100 on back

Total: 2900 yards

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