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Workoutopen water pool endurance speed work
Ability Level:USS Sr./Jr. National Level
Type:Open Water
Course:LC Meters
Duration:120 Minutes
Distance:8800
AuthorJohn Young
Submitted By:John young
Email: pedaswim@hotmail.com
Club:Wenden (Australia) / Swim Atlanta (US)
Club/Author Info: 1998 assistant coach NSW Open Water Squad
Coached and handled for swimmers in :
Latraversee Magog 1999
Latraversee / Fina World Cup Lake St. Jean 1999



Set Category Set Description Set Intervals
Warm-up 3 x 200 Fs
20 x 50
5> fs
5> tarzan (head-up swimming)
5> bk
5> bk drill
3:15

:50
:55
:50
:55
Pre-Set 10 x 100
odds 100's fly
even 100's fs
all at 40 bbm
1:50
Main Set 6 x 500

200 easy
1000 timed effort pull
200 easy
1000 timed effort with fins
6:10, 6:05, 6:00, 5:55, 5:50, 5:45
5:00
15:00
5:00
15:00
Warm-Down 16 x 50
odd 50's double arm Bk
even 50's loose Fs (high shoulder rotation)
:55



Total = 8800 LC Meters
10000000606

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