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Swim Workout Name: wsc 03.09.10
Author: Mike Laux
Date Created: March 09, 2010
Distance/Pool Type: 5000 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:35:20
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 5 | 200 | 04:00 | choice | warm-up/down | 200 drill, 200 pull, 200 kick, 200 drill again, 200 swim | 1000 / 20:00 |
| 6 | 50 | 00:50 | freestyle | warm-up/down | or 7 on 45 or 8 on 40 | 300 / 05:00 |
| 8 | 25 | 00:40 | individual medley | drill | drill/swim | 200 / 05:20 |
| 8 | 100 | 01:30 | freestyle | pull | or 7 on 1:40 or 9 on 1:20 or 10 on 1:10 | 800 / 12:00 |
| 1 | 400 | 08:00 | individual medley | drill | 400 / 08:00 | |
| 6 | 50 | 01:00 | stroke | swim | fly/back, back/breast, breast /free, free/free, fly/free think perfect stroke | 300 / 06:00 |
| 1 | 50 | 02:00 | choice | warm-up/down | 50 / 02:00 | |
| 1 | 500 | 08:30 | freestyle | swim | 50/5,- 100/10,- 150/15/, -200 | 500 / 08:30 |
| 1 | 50 | 02:00 | choice | warm-up/down | 50 / 02:00 | |
| 1 | 500 | 08:30 | freestyle | swim | 200/15, -150/10, -100/5, -50 | 500 / 08:30 |
| 1 | 400 | 08:00 | choice | kick | 25/5,50/5,75/5,100/5, 75/5, 50/5,25 | 400 / 08:00 |
| 8 | 25 | 00:30 | individual medley | hypoxic | 25 fast/25 ez | 200 / 04:00 |
| 1 | 300 | 06:00 | choice | warm-up/down | 300 / 06:00 |
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