My Swim Program

My swim program consists of:

300 warm up 
1X50 kicking
3X50 arms 
30 Sec rest
1X50 Kicking
3X50 arms

Minute or more rest

200 catchup 

3X100 freestyle 30 sec. Intervals 
 First 100 slow and smooth 
 2nd 80% 
 3rn Slow and Smooth 

2X50 Breathing exercise. 

100 Warm Down
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Total: 1400m