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Workoutdeath
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:5000
Authorguy
Submitted By:jamaul dongo
Email: Guyy11@hotmail.com
Club:Spooky
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1*1000 relax 15 min
Pre-Set 10*100 drill 1:45
Main Set 4 * ( 4*100 Max sprint FR. under 49)
4* (4*50 Max sprint Fly under 24)
4* (4*25 no air Under 12)
2 min
1 min
30n sec
Main Set 200 fr under 1:40

Total = 5000 SC Yards
10000000391

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