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Insider's Guide to Swimming: Pool Workout

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200 yds.

Warm up, easy (RPE 3)

100 yds.
Pulling, freestyle (RPE 4). Squeeze a pull buoy between upper thighs and swim only with upper body (no kicking).
2 x 50 yds. Moderate/hard in 40 to 50 seconds (RPE 7).
1 x 100 yds.

Moderate in 2 to 2:15 minutes (RPE 6).

2 x 50 yds. Moderate/hard in 40 to 50 seconds (RPE 7).
1 x 50 yds. Easy in 1 minute (RPE 4).
2 x 100 yds. Moderate/hard in 2 to 2:15 minutes (RPE 7). For the first 25 yards, breathe every 3 strokes; second 25, breathe every 5; third 25, breathe every 7; fourth 25, breathe every 9. Repeat sequence.
1 x 50 yds. Easy in 1 minute (RPE 4).
2 x 50 yds. Sprints with fins.
4 x 25 yds. Cool down. Flutter kick with kickboard and fins (RPE 4–7). Do first 25 yds. slow, next medium, then fast and very fast.
100 yds.

Easy (RPE 3). Count arm strokes every 25 yards, trying to reduce stroke count with each lap.

You just swam: 1,200 yards



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manavsharma432 wrote:

thanks for sharing this informative post.

11/22/2013 06:14:35 AM Report Abuse wrote:

I have an endless pool. The only ways I can measure are by time or by counting strokes. Any way I can convert your workouts? I'm a beginner at swimming and this is the first place I could find some real plans. Thanks!

3/5/2012 11:10:11 AM Report Abuse

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