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WorkoutHard Workout
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:8100
AuthorJosh
Submitted By:Josh
Email: boys3alf@aol.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 600 free
12x50 on 1:00
descending 1-6, 7-12
50s on 1:00
Pre-Set 16x25 IM order
on :35
Kick Set 800 kick straight
(200 each stroke, IM order)
every 2nd 50 fast
Pull Set 8x200 pull on 3:30 w/ paddles
breathe 3-5-7-9 by 50



Main Set 20x100 on 1:45 (steady pace)
15x75 on 1:15 (descending 1-5, 6-10, 11-15)
10x50 on :50 (no breath/sprint in and out of flags)
5x25 on :50 (SPRINT!)
Other 6x25 walk back SPRINT!!!
with lots of rest
Warm-Down 200 easy

Total = 8100 SC Yards
10000000679

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