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WorkoutOne of our Peak Season Hard Sets
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Meters
Duration:120 Minutes
Distance:2500
AuthorMark Matthews
Submitted By:Mark Matthews
Email: knaakm1asma@hotmail.com
Club:St Patrick's Swimming Club
Club/Author Info:
Situated in Launceston, Tasmania. We are one of the largest clubs in Tasmania with over 10 State swimmers. Our programs are very hard and demanding, I design all of them myself since I am such a wonderful Triathlete.

Set Category Set Description Set Intervals
Warm-up 500 switch easy 10 mins so that it gives time for the coach to talk about what the swimmers just did.
Main Set - 12x50 Variable Pace
- 20x50 IM order
- 50 Backstroke
- 12x25 kick with a board
- each 50m to be done on the 60 secs.
- each 50m to be done on the 60 secs with dives.
- 2 mins with time to recover.
- each 25m done on the 60 secs.
Warm-Down 50m down nice and easy to catch our breath and to clean out the latix acid sotred in the muscles.


Total = 2500 SC Meters
10000000765

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