Dynoswim Swim Workout #4265

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Swim Workout Name: wsc 03.11.10
Author: Mike Laux
Date Created: March 11, 2010
Distance/Pool Type: 5000 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:30:00

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	1500	30:00	choice	warm-up/down	500 swim, 400 drill, 300 pull, 200 kick, 100 im	1500 / 30:00
4	25	00:25	freestyle	warm-up/down		100 / 01:40
4	50	00:50	freestyle	warm-up/down	or 5 on 45 or 6 on 40	200 / 03:20
4	75	01:15	freestyle	swim	or 6 on 1:00	300 / 05:00
4	100	01:40	freestyle	swim	or 5 on 1:30 or 6 on 1:20 or 7 on 1:10	400 / 06:40
4	150	02:30	freestyle	swim	or 5 on 2:15 or 6 on 2:00	600 / 10:00
4	200	03:20	freestyle	swim	or 5 on 3:00 or 6 on 2:40	800 / 13:20
3	150	02:30	freestyle	descend	or 4 on 2:15 or 5 on 2:00	450 / 07:30
3	100	01:40	freestyle	descend	or 4 on 1:30 or 5 on 1:20	300 / 05:00
3	50	00:50	freestyle	swim	or 4 on :45 or 5 on :40	150 / 02:30
4	25	00:30	choice	swim		100 / 02:00
1	100	03:00	choice	warm-up/down		100 / 03:00

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