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WorkoutQuick
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:5000
AuthorDave Renz
Submitted By:Jonathan McLaughlin
Email: Sinclair5@aol.com
Club:Highland
Club/Author Info: Highland High School
anderson, IN 46012


Set Category Set Description Set Intervals
Warm-up 1000 swim
mix it up
12 minutes
Main Set -26x100's-
4xIM
6xbest stroke (depending on stroke chosen)
6xfree
4xfree
6xfree

rest 1 min

1:30
1:25

1:20
1:15
1:10
Other -9x100's-
6xfly w/fins
3xfree w/fins

1:30
1:10
Warm-Down 200 swim


Total = 5000 SC Yards
10000000422

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