#TurnoverTuesday 7.15.14

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“The only way to swim fast is to swim fast”
– Ivan Borissov

Warm-Up
200 Swim Freestyle
100 Kick Freestyle
50 Swim Choice
50 Kick Choice

8×25 :10
-Odd 25s 12.5 yards Fast / 12.5 EZ
-Even 25s 12.5 yards EZ / 12.5 Fast

Main Set
-300 / 200 / 100 are best possible efforts
– go directly from best effort into easy swim
-at completion of easy swim rest 1:00 and proceed on to next effort
– Heart Rate should be between 170-190 after hard swims

300 best effort
100 EZ Swim
Rest 1:00
200 best effort
100 EZ
Rest 1:00
100 best effort

COOL DOWN
4×75 Rest :20
25 swim / 50 Kick

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