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Workoutfast
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:LC Meters
Duration:120 Minutes
Distance:6,100
AuthorCoach C
Submitted By:allen
Email: achezick.aol.com
Club:DRD
Club/Author Info: I like to sprint, want to be like Gary....



Set Category Set Description Set Intervals
Warm-up 400 free
400 kick on sides
400 choice6
20 sec rest
Pre-Set 5x200 pull padd 2:45
Main Set 2x200 free
4x100 free
8x50 free

2 times
200`s on 3
100`s 1:20
50`s 40
Other 10x50
12.5 all out
work on breakout
60



Warm-Down 1000 kick fins N/A

Total = 6,100 LC Meters
10000000296

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