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Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Authoran IM er
Submitted By:the IM er
Email: swimjgjr@sdiasr
Club:Old Colony YMCA
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 freestyle
400 IM (50 drill 50 swim each 100)
300 freestyle kick
200 freestyle pull
100 any stroke (no doggy paddle, sidestroke, or elemetry backstroke)=1500 yds.
no rest just grab what you need and GO!
Pre-Set 20x50's freestyle
=1000 yds.
on the 50
Main Set 500 freestyle
60 seconds rest in between each 500
Kick Set 5x100 choice kick
Warm-Down 100 breathing every stroke EASY!!!

Total = 6100 SC Yards

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