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Workoutsprint free
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:a lot
Authoryour worst nightmare
Submitted By:annonymos
Email: jgf@roxygrls.com
Club:NCSC
Club/Author Info:

We are good!

Set Category Set Description Set Intervals
Other 400 easy free
300 reverse IM
200 choice kick with board
100 hard free
5x50 choice 10 sec rest in between

5x100 free's decending
10x50 flutter kick w/board 5 and 10 all out on 1:00
6x50 free on 1:00 3 and 6 hard
10x50 flutter kick 5 and 10 hard on 1:00
6x50 free on :50
10x50 flutter kick on 1:00
6x50 free on :40
10x50 flutter kick in 1:00
6x50 free on :35 or if you don't make it wait 5 seconds then go
10x50 flutter kick on 1:00
5x100 free same as at the beggining
8x25 IM easy on :45
easy 100
none
100 free's-2:00,1:50, !:40, 1:30, beat 1:20







Total = a lot SC Yards
10000000446

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