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WorkoutSprint Freestyle
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:14900
Authorgator
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
10000000777

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.