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Ability Level:USS ABC Level
Course:SC Yards
Duration:120 Minutes
AuthorSean Peterson
Submitted By:Sean Peterson
Email: younkersman00@yahoo.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free swim (stretch and glide, pay attention to turns and
No intervals
Pre-Set 5*200 (long extentions and strong pull) Easy on 2:45 or use last two as build up at 2:30 and 2:20
Main Set Three sets of 6*75 (speed and pace are buth important,
save energy for other sets)
first set on 1:10
second set on 1:05
third set on 1:00
Pull Set 200 pull w/bouys stretch no interval
Drill Set 12*125 IM. alternate 75
75 fly, 25 back, 25 brst.
25 fly, 75 back, 25 brst.
25 fly, 25 back, 75 brst. ect.
go at a pace that you can handle
2:30 is a nice pace
Warm-Down 3*500 Stretch 7:30
Easy dont go all out. remember this is your cool down

Total = 5950 SC Yards

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