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Workoutyou will feel pain
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:5000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:NWYL
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 easy freestyle none
Kick Set 500 kick choice w/fins none
Kick Set 12x50's kick choice w/fins
50 secs.
Pre-Set 8x50's freestyle
descending by 4
35 secs.
Main Set 20x100's freestyle 1:10
Main Set 30x25's choice 20 secs.
Warm-Down 250 easy none

Total = 5000 SC Yards
10000000835

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