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» Training Program » Swimming » Intermediate Open Water Swim Training
 Intermediate Open Water Swim Training

Day 008 - BACK TO THE POOL
W.U. 500 yds, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET LADDER (10 secs rest) 400, 300, 200,100 COOL DOWN 500 easy

Day 009 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups. REPEAT ABOVE CIRCUIT THREE TIMES.
Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. REPEAT ABOVE CIRCUIT THREE TIMES.

Day 010 - SWIM DAY
W.U. 500 swim, 200 Kick, 800 Pull MAIN SET 5x100's @ 10 secs rest, pace, 100 easy3x200's @ 30 secs rest, pace, 100 easy4x50's @ 10 secs rest, race paceCOOL DOWN 200 easy

Day 011 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

Day 012 - ENDURANCE
W.U. 500 easy MAIN SET 4x500's @ 30 secs rest, 85% effort, 300 pull, 200 easy

Day 013 - SWIM DAY
W.U. 500 swim, Kick 500, Pull 500 MAIN SET 10x50's @10 secs rest, 500 easy, 10x50's Easy/Fast @ 5 secs rest COOL DOWN 200 easy

Day 014 - ENTRIES AND EXITS
RECOVERY !

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