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A comfort swimmer's guide to easy swimming

Monday, 1/16/12

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by , January 16th, 2012 at 11:24 PM (340 Views)
SCY Solo

Short but intense workout today. Lots of short, fast stuff.

Warm up (700)
300 free & back

2x through w/fins, Fly then Back:
25 scull/25 kick/25 drill/25 kick
4 x 25/30 strong swim

W/fins still: Free or Back (400)
8 x 50/1:00
35 free or back - 15 fly
- was doing these around 38-39
- alternated free & back on 1st 25

Set #1: (500)
3 x through, fly, back, free, no fins:
4 x 25/1:00 fast
4 x 12.5/30 AFAP

50 easy swim

Set #2: Main Set (300)
Back
1 x 100/2:00 smooth swim w/fins - went 1:20
2 x 50/1:15 strong swims w/fins - went 32-33
4 x 25/45 afap w/fins - 15

(Was supposed to go through this with fly and free also but only had time to do the back round)

Warm down
200 easy free

Total: 2100 yards





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