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WorkoutHeart Rate Workout Mid Season
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:LC Meters
Duration:120 + Minutes
Distance:6.1km
AuthorIan G Browne
Submitted By:Ian G Browne
Email: Sports@tss.qld.edu.au
Club:The Southport School
Club/Author Info: A Successful Private Boys School Swim Team/Club that is very keen on an exchange program with other Clubs during the School term on January - March.




Set Category Set Description Set Intervals
Warm-up 500 Choice
Mixing Fr & Form

20 x 50
Rev. IM order on 50sec.
Roll shoulders over. Hold technique.
Pre-Set 2(4x100 Kick on 2min)Fr/Fo
2(4x100 Free on 1.15)
2(6x50 Fr/Fo on 1.15)1-3,4-6
Technique must be sustained. Max effort in 50's on 3 and 6.
Main Set 6(50m on 40sec)
6(100 on 1.20 )
6(150 on 2.00 )
All Free. Must hold 5 strokes to a breath. No rest between sets.
Warm-Down 12x50m on 50 loose.
Controlled warm down. hold stroke.



Total = 6.1km LC Meters
10000000421

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