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Workoutmid distance free
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
AuthorJoe Solak
Submitted By:Joe Solak
Club:Tampa Bay Aquatic Club (TBAC)
Club/Author Info:New masters team formed in 6/97. Joe Solak swam on USS club,High School, and College swim teams. Nationally ranked triathlete until he got married.

Set Category Set Description Set Intervals
Warm-up warm up 800 yards
Pre-Set 8x 50 free breath every 3rd stroke

Main Set 5x 200 descend 1 to 3, hold 4 & 5
2:45 or 3:00
Kick Set 200 sraight kick w/ flippers
30 sec rest
Kick Set 8x 50 w/flippers easy/sprint by 25
Main Set 6x 50 free sprint
Warm-Down 200

Total = 3500 SC Yards

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