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Workouthard JOHN's middle distance workout
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:8100
Authorjohn
Submitted By:john
Email: john
Club:john
Club/Author Info: john


Set Category Set Description Set Intervals
Warm-up 12*150's
every 150-100 free 65-70%,50 fly/back/breast/free 75-80%
every 2:30 for each 150
Kick Set 10*50's kick free
evry 50-70%
every 1:15
Pre-Set 5*200's
every 200-100 70%+100 75%
every 3:30 for each 200
Main Set 10(200+50+50)'s
200-75%
1st 50-8 seconds from record
2nd 50-5 seconds from record
after 200&1st 50-10 seconds rest
after 2nd 50- 40 seconds rest

Drill Set 8*75's free
25 kick,25 drill,25 swim
20 seconds after each 75
Main Set 8*100's free
1,4-80%
2,5-85%
3,6-allout!
4,8-easy
after 1,4- 30 seconds rest
after 2,5- 40 seconds rest
after 3,6-easy
after 4,8-none
Warm-Down 4*100's free
1st-80%
2nd-65%
3rd-50%
4th-30%
take your time

Total = 8100 SC Meters
10000000510

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