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Workoutnice, long set
Ability Level:USS ABC Level
Course:SC Yards
Duration:90 Minutes
Authormary francis
Submitted By:mary francis
Email: neptunswmr@aol.com
Club:lattof neptunes
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free
400 kick
400 pull
only about 30 seconds in between 400's
Main Set 3x(5x100) freestyle
3x(5x100) IM

first set of 5x100's freestyle on 1:50
second set of 5x100's freestyle on 1:45
third set of 5x100's freestyle on 1:40
first set of 5x100's IM on 2:00
second set of 5x100's IM on 1:55
third set of 5x100's IM on 1:50
Kick Set 8x50 freestyle
8x50 stroke
8x50's freestyle kick on 1:00
8x50's stroke kick on 1:10
Warm-Down 1000 freestyle slow

Total = 6800 SC Yards

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