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Workoutgood mmiddle distance wokout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:7000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:please e-mail me with what you think about my workouts

Set Category Set Description Set Intervals
Warm-up 200 free
100 pull
100 kick
100 drill
100 swim
:10 rest after each part
Kick Set 5 x 100s
kick w/fins(no board)
choice kick
1:30
Pre-Set 12 x 50s
free
descending by 4
:45
Main Set 20 x 50s
fly down
free back
:45
Main Set 10 x 100s
free
counting strokes
hold the same number of strokes per lap
1:15
Main Set 10 x 100s
I.M.
1:30/1:25
Main Set 10 x 100s
fly for the 1st 5
free for the 2nd 5
1:30
1:15
Main Set 10 x 75s
all out
free/power
1:05/1:10
Main Set 20 x 25s
power
w/fins
counting stroke
maintain the same stroke count
:20
Warm-Down 50 EZ none
Total = 7000 SC Yards
10000000911

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