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Workouta hell week practice
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:20 Minutes
Distance:10900
Authorswim614
Submitted By:can't tell you
Email: swim614@aol.com
Club:Firestone
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 800, stop to see time at 700 mark
700, stop to see time at 600 mark, but you must also beat you previous 700 time
600, stop and see 500 tiems, must beat previous 600 time, continue on like this on down through 100 yards
1:30 base
Pre-Set 8 100's 2 of each stroke 1:35
Kick Set 2 500's kick, when I blow the whistle increase kick speed
Main Set 30 100's
keep times 10 sec. slower than personal best meet time, try to maintatin a good tiem statndard


1:30

Pull Set 30 50's pull 1:00
Warm-Down 10 100's on 1:40 relas, concentrate on stroke technique 1:40

Total = 10900 SC Yards
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