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Workoutmiddle dist fr with a touch of speed
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:3,050
AuthorGerry Rodrigues
Submitted By:Gerry Rodrigues
Email: swimpro@aol.com
Club:UCLA Masters
Club/Author Info:UCLA Masters @ 310-825-9949


Set Category Set Description Set Intervals
Warm-up 200 choice swim easy



Warm-up 8 x 75 free (25 kick/50 swim)
descend times 1-8
50 swims are easy, low stroke count per length
25 kicks are time descended 1-8
20 sec between each 75

Pre-Set 2 (4 x 25)
#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast

10-15 sec between each

Main Set 300 free, 4 x 75 free
300 free, 3 x 75 free
300 free, 2 x 75 free
300 free, 1 x 75 free

all 400's are @ 70%, with back half faster than front half, pass flags on every push off
all 100's are descended by time with the last one FAST
30-45 sec rest after 300's
30 sec between 75's

Warm-Down 100 easy
























Total = 3,050 SC Yards
10000000140

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