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  • Swim Workout

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    Paul Ramondenc
    16 views2 pages
    This swim workout consists of a warm up with 400 meters of freestyle, 12x50 meters of kick, and 6x50 meters of drill. The main set includes intervals of 400, 100, and 300 meters of individual medley and 100 meters of pull with threshold effort. It concludes with a 300 meter freestyle warm down for a total distance of 6900 meters over 186 minutes burning an estimated 1739 calories.

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    This swim workout consists of a warm up with 400 meters of freestyle, 12x50 meters of kick, and 6x50 meters of drill. The main set includes intervals of 400, 100, and 300 meters of individual medley and 100 meters of pull with threshold effort. It concludes with a 300 meter freestyle warm down for a total distance of 6900 meters over 186 minutes burning an estimated 1739 calories.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    16 views2 pages

    Swim Workout

    Uploaded by

    Paul Ramondenc
    This swim workout consists of a warm up with 400 meters of freestyle, 12x50 meters of kick, and 6x50 meters of drill. The main set includes intervals of 400, 100, and 300 meters of individual medley and 100 meters of pull with threshold effort. It concludes with a 300 meter freestyle warm down for a total distance of 6900 meters over 186 minutes burning an estimated 1739 calories.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 2

    Distance IM

    6900 meters 186 min 1,739 kcal

    WARM UP

    1 X 400 Free 10:20


    Easy Effort Goal Time: 9:11
    12 X 50 Kick 1:30
    Moderate Effort Goal Time: 1:21
    Descend 1-6, 7-12
    6 X 50 Drill 1:30
    Moderate Effort Goal Time: 1:20
    3 Strokes + 12 Kicks

    PRE SET - 2x

    4 X 100 IM 2:40
    Endurance Effort Goal Time: 2:10
    1 X 300 Pull 6:20
    Threshold Effort Goal Time: 6:02
    Build to strong

    MAIN SET

    3 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    4 X 100 Pull 2:25
    Moderate Effort Goal Time: 2:13
    3 X 300 IM 7:30
    Threshold Effort Goal Time: 6:39
    4 X 100 Pull 2:25
    Moderate Effort Goal Time: 2:13
    3 X 200 IM 5:00
    Threshold Effort Goal Time: 4:26
    4 X 100 Pull 2:25
    Moderate Effort Goal Time: 2:13

    Log this Workout in the MySwimPro app after your swim! | myswimpro.com | © 2023 MySwimPro, Inc.
    WARM DOWN

    1 X 300 Free 7:40


    Easy Effort Goal Time: 6:54
    Silent Swimming

    Log this Workout in the MySwimPro app after your swim! | myswimpro.com | © 2023 MySwimPro, Inc.

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