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WorkoutAndy + Seth's Workout
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6050
AuthorSeth Oathout
Submitted By:Seth Oathout
Email: gecko_2@galore.com
Club:Lasers
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 4 x 200 yards easy any stroke
w/o fins
30 seconds between each
200
Warm-up 50 yards any stroke none
Kick Set 100 yards kick only
15 seconds between 50
Main Set 500 yards w/o fins
500 yards with fins
3 x 500 w/o fins


2 minutes between 500's

Pull Set 100 yds pull only 15 seconds between 50
Warm-Down 500 yds with fins
4 x 500 without fins
2 minutes between 500's

Total = 6050 SC Yards
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