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Workoutages 13 and up
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:9300
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:lasers
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 alternating 100's. odd ones are free. even ones are i.m. none
Kick Set 12 50's kick choice 55 sec.
Pre-Set 12 50's freestyle
decending every 4
45 sec.
Main Set 60 100's
all freestyle
1:20
Other 20 25's swim
down are butterfly
back are freestyle
30 sec.
Drill Set 400 i.m. drill none
Warm-Down 4 50's
1:00

Total = 9300 SC Yards
10000000743

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