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WorkoutAerobic/EN2-EN3(Depends on Swimmer)
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorTim Eaastman
Submitted By:Tim Eastman
Email: teastman@remc12.k12.mi.us
Club:Hackett Catholic Central H.S.
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up Swim, Kick, Pull, Swim 300 each 20 min
Kick Set 10x100
Pull Set 4x200
Main Set 3x200x3:30 Hold 3:00
3x200x3 Hold 2:45
30 SR
3x200x4 Hold 2:30
See Description
Other 12x12-1/2
Warm-Down 300 Cool Down

Total = 5250 SC Yards

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