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Workouta little bit of everything
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
AuthorJames S. Smith
Submitted By:James S. Smith
Email: asmith116@aol.com
Club:Choctawhatchee High School
Club/Author Info:This is another one of the

Set Category Set Description Set Intervals

1x500 mixing strokes with drill, kick and pull

Main Set

10x100 stroke or IM on 1:30

15x50 kick - odd fly
- even bk all on 1:00

8x200 100 stroke or IM; 100 free on 2:45

10x100 kick w/fins free, bk, fly on 1:40

2x500 free pull concentrate on distance per stroke; reduce 1 stroke per 100 :15 rest per 500

12x100 free 1-4 on 1:20;
5-8 on 1:15;
9-12 on 1:10
be sure not to stop...keep going on the interval.


1x500 easy mix strokes with drill

Total = 7550 SC Yards

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