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Workoutthe coach let us make our own practice
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:LC Meters
Duration:90 Minutes
Distance:4000
AuthorPatrick Craine
Submitted By:Patrick Craine
Email: patrickcraine@hotmail.com
Club:Dartmouth Crusaders
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 4x200 free
4x50 kick with board
:15 rest
on 1:15
Main Set 4x100 free
8x50 free
16x25 free
on 1:45
on 1:00
on :35
Other 400 easy free no longer than 7:00
Main Set 2x25 free
50 free
100 free
200 free
100 free
50 free
2x25 free
5 seconds rest
10 seconds rest
15 seconds rest
20 seconds rest
25 seconds rest
30 seconds rest
35 seconds
Kick Set 8x50 kick on 1:15
Warm-up 200 easy

Total = 4000 LC Meters
10000000671

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