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WorkoutAnaerobic
Ability Level:USS Pre-Senior Level
Type:General
Course:SC Meters
Duration:120 Minutes
Distance:5.200
AuthorFernando Vanzella
Submitted By:Fernando Vanzella
Email: fvanzella@base.com.br
Club:Esporte Clube Pinheiros
Club/Author Info:
Swimming Coach of 14 / 15 years old
Gustavo Borges Swimming team


Set Category Set Description Set Intervals
Warm-up
400 m free
300 m back
200 m breast
100 m fly



20 seconds


Other
12 x 75 m ( 25 kick / 25 drill /25
swim )



10 seconds


Main Set
6 x 400 m
( 350 easy / 50 hard )
( 300 easy / 2 x 50 hard )
( 250 easy / 3 x 50 hard )
( 200 easy / 4 x 50 hard )
( 150 easy / 5 x 50 hard )
( 100 easy / 6 x 50 hard )

30 seconds / 10 seconds


Warm-Down
12 x 75 m
odd ( 50 m free / 25 m other stroke )
even ( 25 fly / 25 back / 25 breast )



10 seconds



















































Total = 5.200 SC Meters
10000000088

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