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WorkoutAll freestyle. All in sets of 4
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:4900
AuthorJay Hall
Submitted By:Amy
Email: WakeMaker9@aol.com
Club:Maloney H.S. Swim Team
Club/Author Info:




Set Category Set Description Set Intervals
Pre-Set 1000 Initial swim, 75 - 80%
Main Set 4 x 200 with fins

@ 3:00
Odds are sprint, under 2:15
Evens are kick with board under 2:25. Make the water boil!!
Main Set 4 x 125 @ 2:15
Keep under a 1:30
Main Set 4 x 200 @ 4:00
Each 200 is broken with 10 seconds rest at each 50.



Main Set 4 x 100 @ 1:45
Try to keep it stretched but still on or under a 1:10
Main Set 4 x 100 with fins @ 1:30
Fast!! Keep times around 1:00 or 1:05
Warm-Down 1000 Final swim, keep pace about 70 - 80% Breathe every 3.

Total = 4900 SC Yards
10000000381

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