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WorkoutA GREAT SPRINT PRACTICE! LOTS-O-FUN!
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5600
Authorclark campbell
Submitted By:clark campbell
Email: cc54@evansville.edu
Club:univ. of evansville / tsac
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 3x{200 crawl, 100 non-crawl, 50 kick} continuous
Kick Set 8x100 as 50K/50S 1-4 on 1:40
5-8 on 1:35
Drill Set 4x4x25 Fist Swim Desc 1-4 + 1x50

odd rnds-Crawl
even rnds-Choice
50-Fist Swim, Perfect stroke
odd rounds on :30
even rounds on :35
50-1:00
Main Set 3x8x50 Desc 1-8

Hold Perfect Stroke. #8-All-out!
:55
Drill Set 4x4x25 Sculling (w/pull bouy)

odd rounds-
:40
Main Set 4x{4x50 FAST + 200 ez}

50's w/Paddles & Fins--add up 200 time. SMASH your best time!
200 ez is w/o equipment-recovery
50's on 1:00

200's on 4:00
Warm-Down 100 ez

Total = 5600 SC Yards
10000000581

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