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Workoutwhat are you talking about
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:7000
AuthorBill Francoeur
Submitted By:Carolyn
Email: Roslerc@netreach.net
Club:Big Ig
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 800 drill, kick, swim none
Pre-Set 12x25 stroke drill :30
Kick Set 8x100 no fins 1:50
Pull Set 100 free
50 back 8 times through
75 breast
1:30
:55
1:15


Main Set 16x125 drop and add IM'S 1:50
Drill Set super 500 stroke no free :25 base
Drill Set 10x50 double flip turn :55
Warm-Down 300 no time

Total = 7000 SC Yards
10000000309

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