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

Day 050 - Butterfly drill and "efficiency freestyle".
400 warm-up, 400 kick, 300 drill, 300 swim, 1600 swim, 100 warm-down. Total = 3100 yards/meters

Day 051 - Butterfly drill and descending freestyle set.
500 warm-up, 400 kick, 300 drill, 1500 swim, 800 swim, 100 warm-down. Total = 3600 yards/meters

Day 052 - Butterfly drill and sprint IM set.
400 warm-up, 800 kick, 600 swim, 300 drill, 1200 swim, 100 warm-down. Total = 3400 yards/meters

Day 053 - Butterfly drill and fast freestyle set.
800 warm-up, 300 drill, 2000 swim, 100 easy, 600 swim. Total = 3800 yards/meters

Day 054 - Aerobic freestyle with a few sprints.
900 warm-up, 2000 swim, 200 pull, 800 pull, 100 warm-down. Total = 4000 yards/meters

Day 055 - Stretch-out a great week!
1200-2000 yards/meters, mixing up swimming, pulling and kicking.

Day 056 - Day off.
Day off.

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