Swimming

Some sample work outs have been included below. The date denotes when they were last swam.

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March 25, 2003 - 2050y

• 4 x 100 - kick/pull/drill/swim
• 8 x 100 FR on 1:45 - make 1:30
• 5 minutes continous treading water
• 4 x 200 IM on 15s rest
  • 1 kick
  • 1 pull
  • 1 drill
  • 1 swim
• 50 easy

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January 23, 2003 - 2400y

• 4 x 200 - swim/kick/pull/swim
• 8 x 100
  • 4 on 1:45 - make 1:30
  • 4 on 1:40 - make 1:30
• 200 easy
• 5 minutes continous treading water
• 200 IM
• 200 free
• 200 cool down

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January 16, 2003 - 2500y

• 4 x 200 free
  • 1 swim
  • 1 kick
  • 1 pull
  • 1 swim
• 4 x 200 fly
  • 8 x 25 swim
  • 200 kick
  • 200 single arm
  • 8 x 25 swim
• 4 x 200 free swim
• 100 - 50 free, 50 br

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January 14, 2003 - 550y

• 40 minutes treading water continuous
• 8 x 25 fly on 10s rest
• 50 easy
• 200 pull free
• 100 easy

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January 9, 2003 - 2650y

• 200 warm up
• 4 x 6 x 100 on 10s rest
  • 2 kick
  • 2 drill
  • 2 swim
• 50 cool down

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January 7, 2003 - 2450y

• 400 warm up
• 4 x 200 swim on 30s rest - 1 free; 1 IM
• 2 x 100 kick free
• 4 x 100 swim on 20s rest - 1 free; 1 IM
• 2 x 50 kick free
• 4 x 50 swim on 10s rest - 1 free; 1 IM
• 2 x 25 kick free
• 4 x 25 free sprint on 1 min
• 200 cool down

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December 10, 2002 - 2600m

• 400 warm up
• 8 x 75 on 20s rest
  • 1 - 75 free
  • 1 - 25 fly, 25 back, 25 breast
• 10 x 100 free
  • 1 - 2 on 1:50
  • 3 - 10 on 1:45
• 8 x 50 on 15s rest
  • 1 - 50 free
  • 1 - 50 choice
• 200 cool down