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Workoutmiddle distance... get in shape
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:4400
AuthorMark Daluge
Submitted By:Mark Daluge
Email: mrdaluge@students.wisc.edu
Club:Seminole Swim Club
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 Swim
200 Kick on back any stroke
200 Pull (every other - your choice stroke)
:30
Pre-Set 8X50's (all Free)
Ladder
#1 12 1/2 Hard 37 1/2 ez
#2 25 Hard 25 ez
#3 37 1/2 Hard 12 1/2 ez
#4 50 HARD!!!
2X through
On 1:10
Main Set 16 X 200
Desc 4
Build up so 4th is Good Effort on every set of 4
1st time through 4:30
2nd 4:20
3rd 4:00
4th 3:45
Warm-Down 200 swim down (long and smooth)
200 Back (concentrate on finishing pull throughout)




Total = 4400 SC Yards
10000000653

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