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Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorSue Pressler
Submitted By:Scott Hedges
Email: shedges@cranbrook.edu
Club:Cranbrook Kingswood HS
Club/Author Info: Cranbrook is a day and boarding college preparatory school located in Bloomfield Hills, Michigan. Scott Hedges has been the head swimming coach for five years.

Set Category Set Description Set Intervals
Warm-up 500 swim
500 kick
500 pull
stretch it out
Pre-Set 8 x 50 4 on :40
4 on :35
Main Set 5 x 100 on 1:40
4 x 200 on 2:40
3 x 300 on 3:40
2 x 400 on 4:40
1 x 500 All out! For time.
Throughout the entire set, each distance, try to hold the pace you want to go on the 500 for time.
Pull Set 800 pull, breathe 3's the first 200, 5's the next 200, 7's the next 200 and 5's the last 200 0
Other 10 x 100 1:10, hold around 1:05
Warm-Down 200 ez

Total = 7400 SC Yards

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