10 Oct2011 Swim Intervals: Warm up: 1000 meter CSS Work out: 10 X 100 Free ( 1:30) 5 X 200 Free ( 3:00) 10 X 50 Free (:45) Cool Down : 500 any stroke Notes: Remember you may adjust the interval just make sure it limits your rest to no more than 15- 20 sec*****, but if you are up for it keep the intervals as they are
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