| Workout #14 |
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| Warm-up Drills Reverse IM |
300 |
200 |
| Freestyle Swim Swim Kick Swim Pull Swim |
300 6x50 on:45 or :50 300 6x50 on:40 or :45 300 6x50 on:35 or :40 |
200 6x50 on :60 200 6x50 on :55 200 6x50 on :50 |
| Breaststroke Kick |
200 |
200 |
| IM Swim |
400 |
200 |
| Choice Swim Walk-arounds (from a start, with turns) |
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| Swim-down Choice very long strokes |
200 |
100 |