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Workoutintense, hard
Ability Level:USS ABC Level
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4500
AuthorPatrick Craine
Submitted By:Patrick Craine
Email: pcraine@hotmail.com
Club:Dartmouth Crusaders
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 4x100's choice on 1:45
Drill Set 4x50's reverse I.M., concentrate on stroke on 1:00
Main Set 5x200's free
10x100's free
8x50's free
on 2:55, doing 2:40
on 1:25, doing 1:15
on :40, doing :35
Main Set 4x100's race pace, concentrating on race all aspects of stroke on 2:30, doing 1:10
Kick Set 4x100's free kick with board on 2:00, doing 1:50
Pull Set 4x200's free pull, working to threshhold on 3:10
Warm-Down 3x100's easy on 2:00

Total = 4500 SC Meters
10000000399

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