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Workoutworking on kick off the walls
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3,000
AuthorPaul
Submitted By:B
Email: BreeChees9
Club:Humboldt
Club/Author Info:

Located in Humboldt County Ca. Practice 4 days a week, 1-2 hours


Set Category Set Description Set Intervals
Warm-up

400 free



what ever

Main Set
32x25 8 fly, 8 back, 8 breast, 8 free

odds-kick
evens-swim (sprint)





:25 (25 seconds)
Main Set


16x50 1-8: choice of fly,bck,brst
8 kicks off starting wall
12 kicks off flip turn wall
9-16: free with fins
6 kicks off starting wall
10 kicks off flip turn wall



:45 (forty-five seconds)

Main Set


8x100 fly/IM/back/IM/breast/IM/free/IM

1:45 (one minute and forty-five seconds)


Warm-Down


200 easy free













































Total = 3,000 SC Yards
10000000223

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