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WorkoutHard 200 Set
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:4650
AuthorCoach Caroline
Submitted By:Elizabeth Foster
Email: evergirl@alloymail.com
Club:F.A.S.T.
Club/Author Info:I have done this workout a number of times and to make it harder decrease the inervals for the 200's

Set Category Set Description Set Intervals
Warm-up 300 Swim
300 Kick
300 Pull
300 Swim
No times
Pre-Set 8x100's Pull 1:30
Main Set 12x200's

1-3 on 2:40
4-6 on 2:30
7-9 on 2:20
10-12 on 2:10
Pre-Set 2x25's Sprint ALL OUT!!
2:00 between each
Warm-Down 200 slow

Total = 4650 SC Yards
10000000371

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