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  • Swim Workout

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    Paul Ramondenc
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    This workout consists of a 5400 meter swim with a goal time of 149 minutes and an estimated calorie burn of 1364 calories. It includes a warm up of easy 100, 200 and 100 meter swims. A warm in of moderate 200 IM swims follows. The main set consists of threshold effort 400 IM, 50 fly/back/breast and 200 IM swims. It concludes with an easy 200 meter warm down swim.

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    This workout consists of a 5400 meter swim with a goal time of 149 minutes and an estimated calorie burn of 1364 calories. It includes a warm up of easy 100, 200 and 100 meter swims. A warm in of moderate 200 IM swims follows. The main set consists of threshold effort 400 IM, 50 fly/back/breast and 200 IM swims. It concludes with an easy 200 meter warm down swim.

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

    Swim Workout

    Uploaded by

    Paul Ramondenc
    This workout consists of a 5400 meter swim with a goal time of 149 minutes and an estimated calorie burn of 1364 calories. It includes a warm up of easy 100, 200 and 100 meter swims. A warm in of moderate 200 IM swims follows. The main set consists of threshold effort 400 IM, 50 fly/back/breast and 200 IM swims. It concludes with an easy 200 meter warm down swim.

    Copyright:

    © All Rights Reserved
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    of 2

    400 IM Killer

    5400 meters 149 min 1,364 kcal

    WARM UP

    1 X 100 Free 2:35


    Easy Effort Goal Time: 2:18
    1 X 200 IM 6:00
    Easy Effort Goal Time: 5:00
    1 X 200 Free 5:20
    Easy Effort Goal Time: 4:36
    1 X 100 IM 3:00
    Easy Effort Goal Time: 2:30

    WARM IN

    2 X 200 IM 5:40
    Moderate Effort Goal Time: 4:40

    MAIN SET

    3 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    4 X 50 Fly 1:10
    Threshold Effort Goal Time: 1:03
    2 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    4 X 50 Back 1:15
    Threshold Effort Goal Time: 1:06
    1 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    4 X 50 Breast 1:15
    Threshold Effort Goal Time: 1:06
    1 X 400 IM 10:00
    Threshold Effort Goal Time: 8:52
    4 X 200 IM 5:00
    Threshold Effort Goal Time: 4:26
    Log this Workout in the MySwimPro app after your swim! | myswimpro.com | © 2023 MySwimPro, Inc.
    WARM DOWN

    1 X 200 Free 5:20


    Easy Effort Goal Time: 4:36

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

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