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Workouthard long but classic workout
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:20000
AuthorCoach Baily
Submitted By:James Johnson
Email: JJohn@crashing.bitch.comics
Club:FC barcelona
Club/Author Info: they are not realy(they are from spain)



Set Category Set Description Set Intervals
Warm-up 4000m-
800 IM,800 free,800 choice,800 breath every 3-5-7-9,800 free quite fast
5 minuts after 4000m
Pre-Set 3000m-
500 free,500 best stroke,500 worst stroke,500 drills choice,500 kick choice,500 choice quite fast
5 minuts after 3000m
Main Set 2000m-
400 free,300 choice,200 IM,100 choice-do this set twice
400-70% from record
300-75% from record
200-70% from record
100-easy
30 seconds after each distance
Other 1000m-
with flippers 100 free/100 back
none


Pull Set 1000m-
5*200 pull easy
20 seconds after 200
Drill Set 2000m-
20*100-2 choice/2 free
odds 100-drill
even 100-kick
20 seconds after 100s
Pre-Set 3000m-
500 free,400 IM,300 choice,200 free,100 choice-do this set twice
500-70% from record
400-75% from record
300-75% from record
200-80% from record
100-easy
20 seconds after 500 and 200,30 seconds after 400 and 300
1 minute after set
Main Set 4000m-
4*1000
1st 1000-free pace of 200 best stroke(not free)
2nd 1000-500 kick,500 drills choice
3rd 1000-choice all out on time!!!!!
4th 1000-free technique
2 minuts after each 1000

Total = 20000 SC Meters
10000000538

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