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WorkoutDistance Freestyle
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:7800
AuthorRP
Submitted By:RP
Email: rpalmer@iname.com
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 200 swim
200 kick
200 swim
200 pull
200 swim



Kick Set 10 x 50
1-4 Build up
5-8 Descend
9-10 Fast

1:00
Pull Set 4 x 175
2:10

Other 100 Easy


Main Set 3 x 500
3 x 400
3 x 300
3 x 200
3 x 100
500's --- 6:00
400's --- 4:45
300's --- 3:30
200's --- 2:15
100's --- 1:10

Other 100 easy



Warm-Down 10 x 100
25 kick, 50 swim, 25 kick
1:45













Total = 7800 SC Yards
10000000207

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