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WorkoutThe SMACK DOWN
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Meters
Duration:120 Minutes
Distance:7,300
AuthorKeith Anderson
Submitted By:Keith Anderson
Email: mbst@wwisp.com
Club:Mountian Brook Swim & Tennis Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1 x 900 On The House (choice w/swim, kick, pull, drill) 18:00
Warm-up 6 x 100 (Descend 1-3) x 2 Freestyle 1:40
Main Set 8 x 250 on 3:45 (100 FLY/100 FREE/50 FLY)
8 x 200 on 3:00 (50 FLY/50 FREE)
8 x 150 on 2:15 (75 FLY/50 FREE/25 FLY)
8 x 100 on 1:30 (odd:FLY even:FREE Descend FLY to MAX EFFORT)
base interval is 1:30
Warm-Down 200 EZ

Total = 7,300 SC Meters
10000000772

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