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Ability Level:USS ABC Level
Course:SC Yards
Duration:120 Minutes
Submitted By:Caitlin
Email: Daveancath@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 easy breaststroke, 200 easy double kick breaststroke. 10 50's 5 are double kick breaststroke 5 are breaststroke with fly kick on the 35-55 seconds depending on ability 5 second rest between 50's
Main Set 300 first 100 is sprint free second 100 is Sprint fly third 100 is sprint breaststroke 5 500's first is breaststroke second is back third is free fourth is fly fifth is breast each 500 is on the 5min-15min depending on ability.
Warm-Down easy 300 i.m

Total = 4000 SC Yards

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