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What are some examples for longer swim sets?

Workout one: 500-800 meter warm up. Then, start a set of 20x50-meters on a consistent send off that allows for 15-20 seconds rest. For example, if you are swimming 40-second 50’s with 20 seconds rest, the send off is on the minute. If your 50’s drop to 43 seconds, you only get 17 seconds rest. The goal here is to maintain consistent times (you have to work to earn your rest). Workout Two: 3 x 300 (alternate 50 drill, 50 free); 4 x 100 kick with fins; 300 free moderate speed, 2 x 50 fast-repeat 3 times; 400 alternate 25 drill, 25 free; 200 cooldown choice. Workout Three: 400 (alternate 50 drill, 50 swim); 6 x 300 (evens drill, odds free); 3 x 250 kick (alternate 50 hard, 50 easy); 2 x 300 hold best stroke count, do not go 3 strokes above best average; 250 choice cooldown. Workout Four: 1000 free; 400 kick building to fast intensity; 4 x 300 pulling with paddles with :20 rest; 300 easy free. Workout Five: 400 day; 10 x 400 all with :20 rest; odds are 50 drill, 50 free; evens are with last lap of every 100 hard. 4 x 200 alternate 25 drill, 25 free; 2 x 450 with last 50 fast; 4 x 300 holding best stroke count; 300 cooldown.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.