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WorkoutLast Morning Workout!!
Ability Level:Aquatic Fitness
Type:Butterfly
Course:SC Yards
Duration:60 Minutes
Distance:3000
AuthorDave Dalher
Submitted By:Katie Liebmann
Email: Liebmanns@prodigy.net
Club:MAC
Club/Author Info: madison Wisconsin


Set Category Set Description Set Intervals
Warm-up 900 every 3rd length no free none
Pre-Set 18x50's
Fly/choice kick
Back/choice kick
Breast/choice kick
6xthrough
all on :55
Main Set 4x200 fly
Broken at the 50
odds drill/evens swim

All on 4:00
broken for 10 sec.
Warm-Down 400


Total = 3000 SC Yards
10000000473

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