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WorkoutMiddle Distance Endurance
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorRuss Rommelfanger
Submitted By:Russ Rommelfanger
Email: RLGumby29@hotmail.com
Club:Highland Hurricanes
Club/Author Info: Competetive age group swimming from ages 5-18. This workout is for my top swimmers, who are all state caliber aged 11-14

Set Category Set Description Set Intervals
Warm-up 8x100 Swim R/L/Catchup/Regular 1:50
Kick Set 8x50 Kick Streamline w/fins
top of water down, underwater back
Main Set 7x200
Keep even pace, hold all under 2:30. Concentrate on Stroke (odd strokes do 150's)
Main Set 7x200
Same as above

Main Set 7x200
w/Fins as neccessary, make as quickly as possible
Warm-Down 200 easy swim none
Other 12 x 25 IM ORDER
Warm-Down 200 Cooldown none

Total = 6,000 SC Yards

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