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Workoutwarm up for 50 free
Ability Level:Lap Swimmer
Type:Sprint Freestyle
Course:SC Meters
Duration:30 Minutes
Submitted By:john
Email: john
Club/Author Info:john

Set Category Set Description Set Intervals
Warm-up 400 free
in this 400-4 pools all out
Kick Set 4*50 kick free all out! every 1:30
Drill Set 6*50 free
25 drill 25 sprint
every 1:20
Main Set 8*50 free
1,4,6-12.5 all out 25 easy 12.5 all out
2,5,7-25 easy 25 all out
3,6,8-sprint all out!
after 1,4,6-20 rest
after 2,5,7-30 rest
after 3,6,8-1:00 rest
Warm-Down 50 easy
Other 50- 2 seconds from record
Warm-Down 100 easy

Total = 1500 SC Meters

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