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Workoutgeneral
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:3200
Authora swimmer
Submitted By:a swimmer
Email: bbeagle658@aol.com
Club:golden serpents
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 1500 swim no stopping no time
Pre-Set 8 25's 1+2 3 breaths
3+4 2 breaths
5+6 1 breaths
7+8 0 breaths
30 second rest
Other 800 evry 4th lagth is under water swim no time
Main Set 12 50's 1st 3 on the 1:00 2nd 3 on the 55 seconds
3rd 3 on the 50 seconds
4th 3 on 45 seconds

1st 3 on the 1:00 2nd 3 on the 55 3rd 3 on the 50
4th 3 on the 45

Warm-Down 200 easy no time

Total = 3200 SC Yards
10000000308

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