--- Find A Workout ---

WorkoutHard workout 1 day after a hard workout
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:120 Minutes
AuthorIlan Noach
Submitted By:Mike Mazza
Email: MMazza7032@aol.com
Club:YWCA Middies
Club/Author Info:We swim at the YWCA in White Plains, New York.

Set Category Set Description Set Intervals
Warm-up 10 x 100 Free 1:20
Main Set 7 x 200 Free 2:20
Main Set 3 x 200 IM 2:30
Main Set 10 x 100 Free 1:08
Main Set 5 x 250 free 3:00
Main Set 5 x 200 IM Sprint 3:00
Warm-Down 6 x 50 1:00

Total = 7,750 SC Yards

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