Dynoswim Swim Workout #4509

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Swim Workout Name: WSC 06.10.10
Author: Joshua Usdavin
Date Created: June 11, 2010
Distance/Pool Type: 5700 scy
Swim Workout Category: individual medley
Swim Workout Time: 1:31:15

Reps	Distance	Interval	Stroke	Type	Comment	Totals
1	1200	18:00	see comments	warm-up/down	600 free 400 im drill 200 kick	1200 / 18:00
3	100	01:15	freestyle	swim		300 / 03:45
1	100	02:00	freestyle	swim	perfect stroke	100 / 02:00
3	100	01:10	freestyle	swim		300 / 03:30
1	150	03:00	freestyle	swim	perfect stroke	150 / 03:00
12	300	05:00	individual medley	swim	300 kick 275 kick/25 fly 250 kick/50 fly 225 kick/75 fly 200 kick/100 fly 175 kick/100 fly/25 back 150 kick/100 fly/50 back 125 kick/100 fly/75 back 100 kick/100 fly/100 back 75 kick/100 fly/100 back/25 breast 50 kick/100 fly/100 back/50 breast	3600 / 1:00:00
1	50	01:00	freestyle	warm-up/down		50 / 01:00

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