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Which could be a nice swimming workout for 2 hours?

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For example:

5 laps back

etc.

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  1. surfing fo sho


  2. LAPS.. works out every muscle!

  3. Warm up:

    4x100 meters medley backwords (crawl, breast, back, fly) on 1:50

    200m dolfin kick on back

    the whole thing two times

    2.

    Do 16x25 meters  each 25 meters decrease the amount of times u breath this is exellent for cardio.  use any stroke.  ex. 5 breaths, 4breaths, 3 breaths 2breaths, 1breath restart.

    2x200 meters crawl all out. use this formula to see ur time.  best time +10 sec= time to enter.

    200 m relax

    This is a small workout 2200 m

    Next take time to strech and do push ups and situps

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