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Workoutfun
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 easy
choice
none
Kick Set 600 kick
w/fins
w/board
choice kick
none
Pre-Set 12 x 50s
free
descend by 4
:45
Main Set 10 x 25,50,75,100
w/fins
The 25 and the 50 are to be power
The 75 and the 100 are free
base is 5 seconds for per 50
Main Set 20 x 75s
odds are free
evens are power
1:10
Other 3 x 100s
power
all out
anerobic
3:00
Warm-Down 200 easy

Total = 6000 SC Yards
10000000891

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