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Swim Workout Thursday, January 23, 2020

Discuss: Kick boards, pull buoys and passing etiquette

200 Choice Warm Up
Kick and Pull Set–
Group 1:    3 cycles of :     100 Kick Choice
                                              150 Freestyle pull (750 yd)
Group 2:    3 cycles of:     150 Kick Choice
                                              300 Freestyle Pull (1350 yd)
Group 3:    3 cycles of:     150 Kick Choice
                                              400 Freestyle Pull (1650 yd)
Shorter Distance Set – strong effort with lots of rest
Group 1:     2 x 25 Freestyle - 20 to 30 seconds rest
                     2 x 50 Freestyle - 30 to 40 seconds rest            (150 yd)
Group 2:    6 x 25 Freeystle - 20 to 30 seconds rest
                     8 x 50 Freestyle - 30 to 40 seconds rest           (550 yd)
Group 3:     6 x 25 Freestyle - 20 to 30 seconds rest
                     10 x 50 Freestyle - 30 to 40 seconds rest         (550 yd)
                                 
Cool Down Swim of your Choice – 200 easy
Distance before 5 minute cool down:
Group 1:   1,300 yards 
Group 2:  2,300 yards 
Group 3:  2,700 yards

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