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Workoutspeed-endurance
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:LC Meters
Duration:120 Minutes
Distance:5000
AuthorJim Alexander
Submitted By:Jonathan McLaughlin
Email: swimbo15@aol.com
Club:Dolphin
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 200 skips
(200 swim
200 kick
200 pull
200 swim)
At you own pace, long
and get ready for pain.
Main Set 40x 100's ( all free) 100's 20-25sec faster than
your personal best 100 time.
Warm-Down 200 easy long and slow
Other go home, climb into bed. at you own pace!



Other

Total = 5000 LC Meters
10000000338

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