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WorkoutSprint Freestyle
Ability Level:USS ABC Level
Course:SC Yards
Duration:120 + Minutes
Submitted By:Michelle Hunter
Email: patty5068@go.com
Club:Gamble-Nippert Gators
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 3X300-swim,kick,pull relaxing
Pre-Set 8X150-1st 4 are freestyle
Next 4 is 50 fly
50 back
50 breast
freestyle on 2:20
IM on 2:30
Main Set 3x
4x100 freestyle
4x100 IM
4x200 freestyle
4x200 IM
4x100 free on 1:20
4x100 IM on 1:25
4x200 free on 2:20
4x200 IM on 2:30
Kick Set 20x50 choice kick w/boards 20x50 kick on :50

Pull Set 8x200 free 8x200 on 2:20
Warm-Down 2x50 choice
2x100 choice
300 choice
2x50 on 1:00
2x100 on 1:55
300 no cycle

Total = 14900 SC Yards

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