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Workoutnice workout
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:7500m
Authorpretty
Submitted By:fly
Email: for
Club:a white
Club/Author Info: guy


Set Category Set Description Set Intervals
Warm-up 15*100 3 of each stroke
1 kick,1 drill,1 swim
2:00
Pre-Set 500,400,300,200,100
500 free easy
400 choice medium
300 free fast (4:00)
200 IM faster (2:45)
100 choice fastest
30 seconds after distance
Other 1500 with flippers
100 free/100 back/100 fly
none
Main Set 1500 free allout on time (if anyone dosen't do at least 14:19 he has one more 1500 fly!!! allout) just kidding
none


Warm-Down 1500 choice (dosen't have to be 1 stroke) EASY none

Total = 7500m SC Meters
10000000559

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