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WorkoutFreestlye Day
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:120 Minutes
Submitted By:Christa
Email: gismogrl9786@girlslife.com
Club:Beaches Aquatic Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1000 swim
500 kick (trainning fins opt.)
free down; fly back
20x25 choice (trainning fins opt.)
30 min max. for whole warm-up
12x25 underwater none
1000 free (fins and hand paddles) timed (if over 15 min you have to do a 1000 fly no equipment non stop)
30 min non stop free swim 2000 min.

Warm-Down 100 choice

Total = 5000+ SC Yards

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