7/1/2014 Swim Workout

200 swim, 100 kick, 200 pull =600

4 X 75's (25 scull, 25 underwater streamline kick, 25 swim)

2 Rounds:

50 on 1:00, 50 on :55, 50 on :50, 50 on :45, 50 on :40

300 free long

4 X 100's (1-3 IM, 2-4 free on 1:50)

300 pull broken at 100 for :10, strong effort for time, subtract :20 from time.

4 X 75 IM (fly, back, breast) on 1: 20

300 free - long

6 X 25's leave on: :35, 1:05, 1:30, 1:50, 2:05 *see how far you can go!

100 easy choice cool down.

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