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WorkoutMixed up practice
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6500
AuthorBrian D. Hindson
Submitted By:Brian D. Hindson
Email: webdude@indianaswim.com
Club:Noblesville Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free/200 kick/200 IM/200 drill
12:00
Drill Set 10 x 50
long strokes per length, and pushing off with feet getting past flags!
1:00
Main Set 3 x [2 x 200 IM, 4 x 100 free, 8 x 50 kick fast!]
IM's on 2:45, frees on 1:15, kick @ 1:00
Kick Set 12 x 25 sprint
:30
Main Set 5 x 250 descend
3:15
Other 2 x 25 which were done immediately after the last 250
:30









Total = 6500 SC Yards
10000000083

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