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Try this workout:
• Set 1: 10 x 100 freestyle (or any stroke) fast :10 rest between 100s.
• Set 2: 900 ladder – 50 easy, 50 fast, 75 easy, 75 fast, 100 easy, 100 fast, 100 easy, 100 fast, 75 easy, 75 fast, 50 easy, 50 fast.
*Easy should be breaststroke or backstroke, fast should be freestyle or butterfly. Do the opposite on another day, fast breast or back, easy free or fly.
|Jennifer Mathes, Ph.D.|