Swim: Freestyle/Backstroke Work

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Hopefully I’ll be back to running soon but until then, another swim workout to start the week!

TOTAL: 2,500 YARDS

Feel free to cut down on distance and adjust the times as needed!

Warm Up

1 x 300 Free

4 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

2 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 300 Free @ 6:10

1 x 100 Back @ 2:30

1 x 200 Free @ 4:30

2 x 100 Back @ 2:30

1 x 100 Free @ 2:30

3 x 100 Back @ 2:30

1 x 100 Free – No interval

Warm Down

4 x 100 Pull @ 2:40

1 x 100 Free

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