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WorkoutIM/Sprint Free Mixer
Ability Level:Masters Level 1
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:3000
AuthorAlexandra Hook
Submitted By:Alexandra Hook
Email: mhook@mindspring.com
Club:FAST Masters
Club/Author Info: FAST Masters practises at Agnes Scott College in Decatur, Georgia.




Set Category Set Description Set Intervals
Warm-up 100 Free
2x100 IM
100 Free
swim as a continuous 400
Kick Set 2x200 IM Kick 20 sec rest
Main Set 4x125 (sprint last 25)
#1 Fly, Fly, Back, Back, Breast (by 25s)
#2 Back, Back, Breast, Breast, Free
#3 Breast, Breast, Free, Free, Fly
#4 Free, Free, Fly, Fly, Back
20 sec rest
Main Set 12x25
IM Order (3X100 IM)
30 sec



Warm-Down Easy 200 free
Kick Set 4x50 Flutter 1:15
Pull Set 4X100 Breathing practise:
1st 25, breathe every 5 strokes
2nd 25, every 3 strokes
3rd 25, every 7 strokes
4th 25, every 9 strokes

Concentrate on stretching out, minimizing strokes per lap.
25 sec. rest
Main Set 16 x 25 Free
25 sec.
Warm-Down 200 Choice (do at least 1 25 of each stroke).

Total = 3000 SC Yards
10000000341

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