Ken Axford
PEAK Multisport, LLC
USAT Rocky Mtn’ Region Talent Identification Coordinator
Times in long course meters, adjust as needed for SCM or SCY, and various abilities.
“Just Make It”
– 500 gradual WU (ok to vary strokes but mostly free)
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3 x:
– 50 kick (choice) / 50 swim on 2:00
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– 9 x 50 (descend 1-3, 4-6, 7-9) on :50
– 150 easy
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10 x 200’s on:
– 3:00
– 2:55
– 2:50
– 2:45
– 2:40
– 2:35
– 2:30
– 2:25
– 2:20
– 2:15
*if you miss an interval by 2 seconds or more, take a 1-2 minute break then pull steady aerobic until the set is finished.
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200 CD (back and free)
The Swimming Wizard 