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Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Authoran IMer
Submitted By:an IMer
Email: swim44@aol.com
Club:Old colony YMCA
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 freestyle
400 IM 50 drill 50 swim of each stroke
300 kick
200 pull
100 choice
Just get wat u need and LEAVE!
Pre-Set 12x100
(2 kick, 2 pull, 2 fly, 2 back, 2 breast, and 2 free)
kick= 15 second rest
the rest 10 second rest
Main Set 800 freestyle on 11:30
Pre-Set vertical kicking
10x w/elbows on water on 20 sec.
10x w/arms out of the water on 10

Warm-Down 400 free breathing every stroke

Total = 6300 SC Yards

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