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What is a good swim workout for a beginner in high school?

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I was on the summer swim team last year at the YMCA and I have been doing a lap swim at the Y in the mornings as well but, I just started and I'm not really sure what to do...I only have an hour to do the lap swim in so...

What is a good workout[for beginner-intermediate]?

What is a good time for a 50 and a 100[For highschool students]?

How many yards should I swim? I know it is like more than 1650.

Should I double 1650 to 3300 for practice?

Thank you!

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  1. Try http://www.swimplan.com

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