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WorkoutNewyears day
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:21000
Authorōyvind RÝsland
Submitted By:ōyvind RÝsland
Email: oyvind.rosland@nif.idrett.no
Club:Oslo IL, Swimming
Club/Author Info:Oslo, Norway

Set Category Set Description Set Intervals
Warm-up 2000 swim change swim set each 200m none
start next in 60 s
Kick Set 1900 (50 easy/ 50fast deep kicking)
start next in 60 s
Main Set 1800 Im ( 2x800 + 200im)
1700 freestyle ( breat kontrol 3-5-7-9)
1600 Im ( 2x400 + 4x200) 1:2 & 1:4
1500 freestyle
rest 60s
Pull Set 1000 rest 60-40s between
Drill Set 500 ( 10x50 best stroke drills)
400 ( 4x100im drills)
300 ( 6x50 worst stroke drills)
rest 30s between 500/400/300
Other 200 ( 50 easy-100max -50easy) none
Warm-Down 100m

Total = 21000 SC Meters
10000000531

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