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WorkoutGeneral Aerobic Work
Ability Level:Masters Level 1
Type:General
Course:SC Meters
Duration:60 Minutes
Distance:2.500
AuthorMarcelo Augusto Lopes
Submitted By:
Email:
Club:Raia Livre Academia
Club/Author Info:
Marcelo Augusto Lopes is Raia Livre's head coach. Raia Livre Academia is located in São Paulo, Brazil. Phone 5511275-3282




Set Category Set Description Set Intervals
Warm-up

300 alternative
50 fre/ 50 stroke









Warm-up

600 alternate
50 swim
50 pull
50 kick









Main Set

3 X (6 X 50)
# 1 free
# 2 back
# 3 free

100 kick between each round





10 seconds rest


Other

5 X 100 swim descend





30 seconds rest



Warm-Down

200 easy






































































Total = 2.500 SC Meters
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