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Ability Level:Masters Level 1
Course:SC Yards
Duration:60 Minutes
AuthorToby Hertenstein
Submitted By:Jeff Heckler
Email: jeffheckler@yahoo.com
Club:St. Marys Swim and Dive Team
Club/Author Info:Toby is a former NCAA swimmer. Team is among best in area..undefeated in '99 season.

Set Category Set Description Set Intervals
Warm-up 20 laps
7 swim
7 kick
6 drills
Rest 2 min
Warm-up Breathe control
Breath every 3 or 5 strokes
Rest 1 min
Main Set 1x3 freestyle
2x3 breaststroke
3x3 backstroke
4x3 butterfly
4x3 freestyle
3x3 breaststroke
2x3 backstroke
1x3 fly
rest 30 sec after each set
Main Set 2x5 choice same stroke for whole set rest 40 sec after each set
Main Set 8x1 sprints rest 15 sec after each
Warm-Down 10 laps easy choice

Total = 6000 SC Yards

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