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» Training Program » Swimming » Advanced Intermediate Swim Training
 Advanced Intermediate Swim Training

Day 001 - Freestyle drill and IM set.
400 warm-up, 200 drill, 400 kick, 1400 swim, 800 pull, 100 drill, 100 warm-down. Total=3400 meters/yards

Day 002 - Freestyle drill and IM sprinting
500 warm-up, 400 drill/swim, 600 kick, 12 IM set, 200 recovery, 100 sprint, 200 recovery, 200 underwater. Total=3400 yards/meters.

Day 003 - Freestyle drill and aerobic freestyle set.
600 warm-up, 200 drill/swim, 2000 yd/m main set, 800 pull, 200 warm-down. Total=3800 yards/meters

Day 004 - Hard kicking with aerobic freestyle.
900 warm-up, 900 kick, 200 easy, 400 drill, 750 swim, 100 warm-down. Total = 3250 yards/meters

Day 005 - Freestyle drill and recovery freestyle.
400 warm-up, 1200 swim, 200 drill, 600 swim, 1200 swim. Total = 3600 yards/meters

Day 006 - Stretch-out a great week!
1200-2000 yards/meters, mixing up swimming, pulling and kicking.

Day 007 - Day off.
Day off.

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