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WorkoutReady, Set, Go!
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:60 Minutes
AuthorMark Matthews
Submitted By:Mark Matthews
Email: -
Club:St Patrick's
Club/Author Info:This is one of our hard sets that I like to give my swimmers so that they can train for that gold at the nationals.

Set Category Set Description Set Intervals
Warm-up 200 Freestyle }
100 Freestyle drill }
200 Backstroke }
100 Backstroke drill }x2
All +60secs
Main Set 12x50 IM order going 1st 25m IM stroke, 2nd 25m Freestyle

on 70secs
Kick Set 10x25 kick with board choice on 45secs
Main Set 100 Breastroke
200 Backstroke

All +60secs
Warm-Down 50m down Arms and legs should be in pain!!! (Take warm-down easy-moderate pace)

Total = 2400 SC Meters

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