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Swim Workout Name: Good after racing workout
Author: Ashlynn Gordon
Date Created: March 27, 2006
Distance/Pool Type: 3600 scy
Swim Workout Category: distance
Swim Workout Time: 1:02:15

Reps Distance Interval Stroke Type Comment Totals
180015:00see commentswarm-up/down200 yds swim
200 yds kick
200 yds pull
200 yds swim

non stop
800 / 15:00
440007:00freestyledescendstart out slow each 50 get faster, the last 50 of the 400 should be a sprint.

take a minute rest and then repeat 3 more times
1600 / 28:00
110002:00choiceswimnice and easy, what ever you want100 / 02:00
330005:00freestyleswimeach 50 get faster.

take 45 sec. rest and repeat 2 more times
900 / 15:00
120002:15choicewarm-up/downeasy cool down200 / 02:15

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