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WorkoutThis will test you..
Ability Level:Aquatic Fitness
Course:SC Yards
Duration:90 Minutes
AuthorMark Matthews
Submitted By:Jason Rice
Email: ricey@as-if.com
Club:St Patrick's Swimming Club
Club/Author Info:
I'm a swimmer with St Patrick's and I'm gold medalist in the State for 100 Butterfly with a time of 1:09.! I have the best coach because I'm the best to have such a good time that no one else can have! And I must be the best cause I'm first in the state.

Set Category Set Description Set Intervals
Warm-up 300 Freestlye
300 Backstroke
300 kick, choice (I did
Butterfly kick without a board,
that's why I'm so good)
300 Pull choice with 'band'
300 25 Butterfly/25 Freestyle
300 Drill choice
300 Fin Swim
+60 secs after each 300m.
Main Set 10 x 50 - odds Freestyle
- evens Butterfly
on 70 secs
Warm-Down 200 down Your own pace, my arms were about to fall off after this set. You should feel them burning after so much fly!

Total = 2800 SC Yards

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