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WorkoutKristy Kowal and Michael Normant Workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:LC Meters
Duration:120 Minutes
Distance:7500
AuthorJack Bauerle
Submitted By:Steve West
Email: webmaster@swiminfo.com
Club:University of Georgia
Club/Author Info:This workout was provided to SwimInfo by Jack Bauerle and has been entered by SwimInfo

Set Category Set Description Set Intervals
Warm-up 1 x 500 Swim choice
1 x 400 Pull
1 x 300 Kick
1 x 200 Drill/swim
1 x 100 Build 100 free
15 seconds rest
Pre-Set 5 x 400 Neg/Split free
at 5:30
Main Set 8 Rounds of:
2 x 50 Easy
1 x 100 Race prime stroke from push
(Odd rounds free, even rounds prime stroke)
Kristy averaged 1:12.5 breast
Michael averaged 1:10.3 breast
50's at 50
100's at 1:50
Pull Set 1 x 1200 Pull 100 free, strong; 50 non-free, fast

Kick Set 20 x 50 Kick

Twice through
2 easy on :65
3 fast on :55
3 easy on :65
2 fast on :55
Warm-Down 1 x 200 Easy perfect stroke










Total = 7500 LC Meters
10000000241

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