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Workoutgeneral workout
Ability Level:USS ABC Level
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:6350
AuthorPaige Harper
Submitted By:Paige Harper
Email: ghst@realtime.net
Club:Great Hills Swim Team (GHST)
Club/Author Info:Austin,Tx.--Home of the Rolling Waves
70+ swimmers; outdoor, 6 lane pool
In our 3rd year of existence



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


15 sec rest



Pre-Set 12x50 kick/swim
choice


1:10


Main Set 15x200
3 each: fly/free,back/free,brst/free
(by 25's),all free,IM



3:40,3:55,4:10 according to lane



Other with fins
25-50-75-100-100-75-50-25 kick free
25-50-75-100-100-75-50-25 swim fly



30 sec. per 25


Other 8x50 sprint from dive
2 each stroke--for time


2 min. or so

































Total = 6350 SC Meters
10000000132

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