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Master Swim on June 23, 2012

First time back leading Master Swim

After many a months, I finally led a complete Saturday master swim workout last Saturday, June 16.

SWIM: Master swim class. 90 minutes. 4700 yrd.

  • Warmup: 300
  • 10 x 50s +:05
  • 200 kick
  • 200 pull
  • Main Set:
    • 500 + pace
    • 400 + :05
    • 300 + :10
    • 200 + :15
    • 100 easy
    • 100 for time
    • 100 easy
  • 500 pull, every 4th lap stroke
  • 10 x 50 (stroke/free)
  • Final set:
    • 3 x 100 +:10 best average
    • 100 easy
    • 2 x 100 +:10 best average
    • 100 for time
    • 100 cooldown

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