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WorkoutPunishment
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:Vary
AuthorRob Emary
Submitted By:Rob Emary
Email: remary@altavista.com
Club:Libertyville Wildcats Swim Club
Club/Author Info:

Set Category Set Description Set Intervals
Other I use this whenever my swimmers have done something that shows a lack of integrity. I call them Icky 8s. This really teaches them a lesson, and I only have had to use this set once every two seasons. Each swimmer has to swim within 8 seconds of their best 50 Free time 8 times IN A ROW. If slower than 8 seconds, the swimmer must start over from the beginning. Once the swimmer has finished the 8 50 Frees, then we move on to the 100 free, where the swimmer must be within 16 seconds of their best 100 Free 8 times in A ROW. Same rules apply.


Total = Vary SC Yards
10000000768

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