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Workoutsprint workout
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:6600
AuthorJames S. Smith
Submitted By:James S. Smith
Email: asmith116@aol.com
Club:Choctawhatchee High School
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up This practice is just one of many 1x500 mixing stroke with drill



Main Set This first set is the start of the main set. After each of the

4x50 flutter kick for time; followed by a 100 easy swim...

4x50 choice from the block 1:00; followed by a 100 easy swim







3x100 flutter kick for time; 1x100 easy swim...

3x100 choice from block 1:30; 1x100easy swim











2x200 flutter kick for time; 1x100 easy swim...

2x200 choice from block 3:00; 1x100 easy swim











1x500 flutter kick for time; 1x100 easy swim...

1x500 free from block 6:00; 1x100 easy swim










1x1000 flutter kick for time; 1x100 easy swim...

1x1000 free from block 13:00; 1x 100 easy swim



Warm-Down
Although a 100 easy swim has just been done, I wanted the kids to do a warm-down of their choice incorporating stroke and drill, and pulling with paddles.




1x500 choice stroke, drill, pull








































Total = 6600 SC Yards
10000000209

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