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WorkoutTraining Freestyle speed for 50 & 100 m.
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Meters
Duration:60 Minutes
Distance:2500
AuthorChristian Vallhonrat
Submitted By:Christian Vallhonrat
Email: christian_vallhonrat@yahoo.es
Club:CNCatalunya (Barcelona)
Club/Author Info: Masters Swimmer

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Set Category Set Description Set Intervals
Warm-up 600 slow
Main Set 2*400 :

8*50
8*50
5 sec. rest after 1st 50
Add 5 sec. rest each 50

3 min. rest between each 400

Kick Set 200 at 70%
Pull Set 300 at 70%





Main Set 2*200 :

4*50
4*50
10 sec. rest each 50

3 min. rest each 200
Warm-Down 200 slow & stretching

Total = 2500 SC Meters
10000000746

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