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WorkoutGeneral
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:4700
AuthorRobert H. Kelly
Submitted By:Robert H. Kelly
Email: DRK1996@aol.com
Club:RAYBURN AQUATICS TEAM
Club/Author Info:
The Competitive Swimming and Diving Program of Sam Rayburn High School in Pasadena, Texas




Set Category Set Description Set Intervals
Warm-up Swim Broken 450 (75 Free-75 Fly) :20 RI (75 Free-75 Back) :20 RI (75 Free-75 Breast)
Pre-Set Swim 10 X 100 Reverse IM :30 RI @ 100
Kick Set Kick 3 x 8 x 50 Free





1: with bi-fins @ :50-hold under :35
2: with zoomers @ :55-hold under :40
3: no fins or zoomers @ 1:00-hold under :45
Main Set Swim 10 x 125 Fly with bi-fins @ 1:30 (breathing pattern per 25 1-3-5-3)





Other Sprint 20 x 25 @ :30
Warm-Down Scull 300

Total = 4700 SC Yards
10000000281

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