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WorkoutFreestyle Speedbuilder
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:4,650
AuthorCoach Chas
Submitted By:Chas Mazet
Email: chasmazet@juno.com
Club:Paramount Streamliner
Club/Author Info: Low-Level ABC TEAM: Coach swam Division I


Set Category Set Description Set Intervals
Warm-up 3 X 250 Freestyle (Swim/Kick/Pull) Nice Easy Pace
150 Mermaid (Underwater Dolphin) Work Hard off the Walls
Pre-Set 10 X 125 Freestyle - Sprint 1st Lap First 5 on 2:00 (Max 15 sec. Rest).
Final 5 on 1:50 (Max 5 sec. rest).
Kick Set 600 IM Kick Easy to Medium Pace

Main Set 20 X 75 Stomach IMs (No Back)
(Dolphin Kick with Breast is OK, if non-breaststroker)
First 10 on the 1:20 (15 sec. Rest)
Final 10 on the 1:15 (10 sec. Rest)
Warm-Down 200 Breast
200 Kick - Freestyle
As Slow as they want to go

Total = 4,650 SC Yards
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