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Swim Workout Name: WSC 07.22.2010
Author: Mike Laux
Date Created: July 22, 2010
Distance/Pool Type: 5400 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:19:35
| Reps | Distance | Interval | Stroke | Type | Comment | Totals |
|---|---|---|---|---|---|---|
| 1 | 1000 | 20:00 | choice | warm-up/down | 400 Reverse IM drill/ 300 im pull/ 200 im kick/ 100 im swim | 1000 / 20:00 |
| 8 | 25 | 00:40 | individual medley | warm-up/down | kick down/ swim back | 200 / 05:20 |
| 3 | 100 | 01:20 | freestyle | warm-up/down | 1.25/1. 30 / 1. 35 /1. 40 / 1. 45 | 300 / 04:00 |
| 3 | 400 | 04:30 | freestyle | swim | or 375 or 350 or 325 or 300 or 275 whatever you can make | 1200 / 13:30 |
| 1 | 200 | 04:00 | choice | kick | 200 / 04:00 | |
| 3 | 100 | 01:15 | freestyle | swim | or whatever you did above less 5 seconds | 300 / 03:45 |
| 3 | 300 | 03:30 | freestyle | swim | or 275 or 250 or 225 or 200 | 900 / 10:30 |
| 1 | 150 | 03:00 | choice | kick | 150 / 03:00 | |
| 3 | 100 | 01:10 | freestyle | swim | or whtever you did before less 5 seconds | 300 / 03:30 |
| 3 | 200 | 02:30 | freestyle | swim | or 175 or 150 or 125 | 600 / 07:30 |
| 1 | 100 | 02:00 | choice | kick | 100 / 02:00 | |
| 1 | 150 | 02:30 | choice | warm-up/down | 150 / 02:30 |
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