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WorkoutKelly Jones (1:03 & 2:16) just turned 15
Ability Level:USS Sr./Jr. National Level
Type:Breaststroke
Course:SC Meters
Duration:120 Minutes
Distance:6400
AuthorGary Galbreath
Submitted By:Gary Galbreath
Email: KEYSWIM@AOL.COM
Club:KEY SWIMMING
Club/Author Info:KEY SWIMMING
South Community YMCA
4545 Marshall Rd.
Kettering, Ohio 45429
(937)434-1964

Set Category Set Description Set Intervals
Warm-up
500 swim
8 x 75 kick
Descend 1-4, 5-8
5 min Stretch
4 x 100

@10:00
@1:30

@1:25
Main Set
2 x 200 breaststroke
4 x 100 breaststroke
4 X 50 breaststroke
8 x 25 drill breast
repeat cycle 2 times

@3:10
@1:35
@1:00 fast 200 pace
@ 30
Kick Set

16 X 50
4 @ 1:00
8 @ 55
4 @ 50

Pull Set
4 x 200 pull/paddles
neg. split (free)

@2:50
Other
20 x 25
odd Steamline kick breast kick
even ez free

@30
Warm-Down
8 x 50
1&2 Opposite breathe
3&4 breathe every stroke
5&6 cathup finger tip
7&8 regular free

@1:00









Total = 6400 SC Meters
10000000131

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