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Workoutopen water
Ability Level:Masters Level 1
Type:Open Water
Course:SC Meters
Duration:120 Minutes
Distance:5,200
AuthorRobart Allen
Submitted By:Chelsey Gotell
Email: aquagirl14@hotmail.com
Club:Antigonish Aquanauts
Club/Author Info:
marlie gotell




Set Category Set Description Set Intervals
Main Set 6 by 300 free (6:40)
must do It in I.M. order but don't do freestyle
warm down by doing
300m free on no pase time
Kick Set 5 by 100 fly kick
3 by 100 easy no pase time
warm down by doing 300m loose
Pull Set pull drill 500m free 4 by 50m free pull drill
Drill Set 5 by 100 I.M. drill on 1:40


10 by 50m free doing ketchup on 35:00
Warm-Down 300m free loose no pase time choice swim if you please

Total = 5,200 SC Meters
10000000305

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