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Workoutfast
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Yards
Duration:30 Minutes
Distance:1200
AuthorJames Hald
Submitted By:James Hald
Email: z31racer@aol.com
Club:Mt. Park
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 200 your choic3 none
Pre-Set 10x50 pull 15 second rest
Main Set 2x100's Kick board 15 second rest
Main Set 6x50 paddles and pull bouye 15 seconds rest



Main Set Stationary rope go as long as you can 1st two with paddle and pull bouye last 2 all out rest every minute
Warm-Down 2-3 minute swim your choice

Total = 1200 SC Yards
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