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WorkoutLenny Krazelburg Workout
Ability Level:USS Sr./Jr. National Level
Type:Backstroke
Course:LC Meters
Duration:120 Minutes
Distance:7700
AuthorMark Schubert
Submitted By:SwimInfo Webmaster
Email: webmaster@swiminfo.com
Club:Team Trojan
Club/Author Info: Lenny Krazelburg workout from July 1998 issue of Swimmming World.


Set Category Set Description Set Intervals
Warm-up 1 x 600 (200 free/200 stroke/200 free)
6 x 100 (50 kick/50 swim—stroke)
6 x 100 (50 free/50 fly)
on 9:30
on 1:45
on 1:30
Pre-Set 12 x 50 (15 race/35 easy); get partner, race 2 underwater/2 surface on 1:05
Kick Set 6 x 150 w/fins—best stroke 25m underwater/25 surface on 2:15
Main Set 1 x 800 free free—negative-split
2 x 400 free free or back—descended and negative-split
4 x 200 back free or back—descended and negative-split
8 x 100 free or stroke—descended and negative-split
16 x 50 back free or stroke—descended and negative-split
800 on 10:00
400's on 5:00

200's on 2:30

100's on 1:15

50's on :40

Warm-Down 1 x 400 easy

Total = 7700 LC Meters
10000000301

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