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Training Program
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Swimming
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Advanced Intermediate Swim Training
| Advanced Intermediate Swim Training |
Day 008 - Backstroke drill and aerobic freestyle set.
800 warm-up, 300 drill, 1200 swim, 800 swim, 400 warm-down. Total = 3500 yards/meters
Day 009 - Individual medley set and backstroke drill.
600 warm-up, 1000 swim, 400 drill, 600 kick, 800 swim, 200 warm-down. Total = 3600 yards/meters
Day 010 - Sprints and backstroke drill.
500 warm-up, 500 kick, 400 drill, 2000 swim, 200 warm-down. Total = 3600 yards/meters
Day 011 - Backstroke drill, IM set, fast pulling.
600 warm-up, 600 kick, 400 drill, 1200 swim, 600 swim, 200 warm-down. Total = 3600 yards/meters
Day 012 - Drill work and recovery freestyle.
400 warm-up, 400 drill, 1600 swim, 200 warm-down. Total = 2600 yards/meters
Day 013 - Stretch-out a great week!
1200-2000 yards/meters, mixing up swimming, pulling and kicking.
Day 014 - Day off.
Day off.
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