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The Lane Line

Monday 3k Aerobic + Stroke Option

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Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

W/U (800):

400 swim - 75fr/25st
200 kick w/ fins
4x50 @ :50 dr/build free w/ fins

Main (2000):

5x400 swim freestyle
1 - smooth @ 5:20 (Aerobic Base - AB)
2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
3 - n/s @ 5:20 (AB)
4 - swim @ 5:00 (AB -:05/100)
5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

Recovery (300):

6x50 @ 1:00 fr/bk easy

Stroke - Optional (600):

8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

100 easy

Total (no stroke): 3000
Total (full workout): 3700

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Swim Workouts

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