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WorkoutDistance
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:8800
AuthorDoug Backlund
Submitted By:Mike Dowling
Email: Dowling@peddie.k12.nj.us
Club:Peddie Aquatics
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 freestyle
400 reverse IM Drill
300 Kick
200 pull
100 swim
20 seconds rest between each
Pre-Set 3 X 100's free build
4 X 50's dec. 1-4
three times through
100's on 1:30

50's on 50

Main Set All freestyle
1000
900
800
700
600
500
400
300
200
100


Build throughout the set.
10:10
9:10
8:10
7:10
6:10
5:10
4:10
3:10
2:10
1:10

Warm-Down 300 easy


























Total = 8800 SC Yards
10000000199

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