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WorkoutLactate / High Quality Set
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:LC Meters
Duration:120 + Minutes
Distance:6450m
AuthorIan Browne
Submitted By:Ian Browne
Email: sports@tss.qld.edu.au
Club:The Southport School Shark's Swimming Club
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 2 x set
(400m Fr.
(300m Br.
(200m Bk.
(100m Fly.

1st set is Swim. 2nd set is Kick







Pre-Set 800m Fr.
Each 50m's Breathing Pattern 3,5,3,7



on 12 mins



Main Set 6 x set
(25quality 75loose, hold technique
(50quality 50loose
(75quality 25loose
(100quality 100loose

100's on 1.45/2.00



Other 10 x 25m
explosions, work on starts, breathing paterns, and technique



25's on 1.15



Warm-Down 10 x 50m Fr. roll shoulders



50's on .50












































Total = 6450m LC Meters
10000000158

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