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This is my freestyle sprint workout for masters swimmers. Do this workout once a week and see your 25 and 75 times drop.

Short sprint training
Adult/Masters - Sprint Freestyle
Author: TIM FASANO

11/28/2015
YardsRoundsSets
4001 X {
1 X400Warm-Up(Mixed)SKPS14:50
3001 X {
4 X50Swim(Freestyle)Build Up1:30
1 X100Swim(Freestyle)EZ3:25
1501 X {
6 X25Sprint(Freestyle)60 seconds between reps0:40
1001 X {
2 X50Drill(Freestyle)Golf with fins1:45
6001 X {
8 X75Swim(Freestyle)Form and trunk rotation2:10
1001 X {
1 X100Warm-Down(Choice)I like backstroke3:45
Total Yards: 1650
Time to Complete: ~63 minutes (2 minutes rest between circuits)

* All time intervals are estimates. If they seem unreasonable please adjust the intervals to your individual skill level based on the percentage of your maximum effort the set recommends.



this workout is on the website www.swimworkouts.net
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