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Workoutthis will make your heart pump
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:LC Meters
Duration:120 + Minutes
Submitted By:Justin Kata
Email: justin_2002@hotmail.com
Club:Fort Gordon Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 free, 200 choice, 200 kick none
Pre-Set 5 100's on 3:00 backstroke kick from side to side 3:00
Kick Set 8 100's the first 4 on 2:30 the second 4 on 2:15
Main Set repeat 3 times

300 on 4:30 make it under 4:00
200 on2:30 make under 2:20
100 on 1:30 make under 1:15
repeat 3 times

Warm-Down 100 swim

Total = 3200 LC Meters

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