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WorkoutMy goal workout
Ability Level:Aquatic Fitness
Course:LC Meters
Duration:120 + Minutes
Submitted By:shannon
Email: shanbo@usa.net
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 4x400 (400 free, 400 third 100 is breast, 400 second 100 is back and the third 100 is breast, and the last 400 is I.M.) 1-6:00
rest 2:00
Pull Set (bouy and rubber ankle wrap only)
5x300 breathing 5-7-9
5x200 breathing 3-5-7
5x100 breathing every 3
300s on 5:00
200s on 3:20
100s on 1:40
rest 2:00
Drill Set 20x50 (odd=ketchup backstroke, even= half recovery) 50s on 1:10
rest 2:00
Kick Set 12x100 (25 right side, 25 left side,50 on your back)
10 min verticle kicking rest 10 sec after each min
100s on 2:15
rest 2:00

Main Set 30x100 (every third 100 is all-out backstroke)
30x50 (swum same as the 100s)
100s on 1:30
50s on :50
rest 2:00
Warm-Down 3x200 ascend 3:30

Total = alot LC Meters

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