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Swim work-out #1

Wednesday's Swim Work-Out for a Swim Team

- 100 Warm up

- 4 x 25 Medley order ( that’s 25 fly, 25 back, 25 breast, 25 free) on 30 seconds

- 1 x 100 IM on 2:00 minutes

- 4 x 50 Medley order (that's 50 fly, 50 back, 50 breast, 50 free) on 1:00 minute

- 200 IM on 4:00 minutes

- 4 x 100 Medley order on 2:00 minutes

- 400 IM on 8:00 minutes

- Timed 200 IM within 5 seconds of your PR time, rest: 2 min - Timed 400 IM within 10 seconds of your PR time, rest: 2 min - 100 cool down


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