A comfort swimmer's guide to easy swimming
Friday, 12/7/12
by , December 7th, 2012 at 02:33 PM (1092 Views)
poolraatSCY
Warm-up
1 x 300 Choice
Drill
4 x 75/10 SR
• 25 fists / 25 rhythm / 25 ¾ catchup drill
3 x 100/1:45, - Freestyle swim
• Descend Stroke Count (SC) of the 1st 50 1->4
• Descend time of 2nd 50 1->4
4 x 25/10 sr – easy
Main Set
1 x 100/1:45
1 x 200/:3:15
1 x 300/4:45
1 x 400/6:15
1 x 300/4:45
1 x 200/3:15
1 x 100 - Fastest
- All Free
Kick
1 x 300 kick
Warm-down
1 x 100 All easy swim or drill
Total: 3000 yards
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