Dynoswim Swim Workout #4238

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Swim Workout Name: wsc 03.02.10
Author: Mike Laux
Date Created: March 02, 2010
Distance/Pool Type: 4050 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:17:15

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	800	16:00	choice	warm-up/down	drill,pull, kick, swim 200 of each	800 / 16:00
5	50	00:50	choice	warm-up/down	or 4 on 60, 6 on 45, 7 on 40	250 / 04:10
5	50	01:05	choice	kick	or 4 on 70, or 6 on 60 or 7 on 50	250 / 05:25
5	50	00:50	choice	pull	or 4 on 60 or 6 on 45 or 7 on 40	250 / 04:10
10	25	00:30	choice	drill	1/2 lap kick, 1/2 lap swim	250 / 05:00
5	300	05:30	freestyle	swim	(150 swim 15 rest, 100 swim 10 rest 50 swim) or (200 swim 15 rest, 100 swim 10 rest, 50 swim)	1500 / 27:30
2	250	05:00	freestyle	hypoxic	each set = 5 x (25 fast/25 easy) on :60	500 / 10:00
5	50	01:00	choice	warm-up/down	each one slower than the one before	250 / 05:00

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