Wednesday, 26 March 2014

Swim Set of the Week - Mostly IMs



 Workout#17
 3000m
2000m
Warm-up
Swim+Drills
Free+Choice


400   100 swim
            100 catch-up
          100 onearm
        100 choice


250   100 swim
            100 catch-up
           100 one-arm
         100 choice 
IM
Drills
Swim

IM
Back,Breast,Free
Breast,Free
Free
Kick
 Fly,fr,Bk,fr,Br,fr

200

300
225
150
75
3x150 2nd 150 w/o board

100

4x50
150
100
50
2x150 2nd 150 w/o board
Freestyle
Pull easy



Swim

200
4x50 on :40
4x50 on :45
4x50 on :50
200

100
4x50 on :40
4x50 on :45
4x50 on :50
100
Swim-down
Drill Choice

200

150

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