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WorkoutDistance Free Test
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
AuthorKevin Berkhoff
Submitted By:Steve Hiser
Email: swimmingga@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 16x75 of head high free 50 seconds
Pull Set 6x1200 paddles and tubes negative split 14:35
Main Set 3x2000 freestyle race 21:55
Kick Set 15x100 surf kick 1:55

Other 35x50 Weightbelts fly 00:50

Total = 15000 SC Yards

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