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Ability Level:USS ABC Level
Course:SC Yards
Duration:120 + Minutes
Submitted By:Mary
Email: swimshortyms@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 2 500's=1st free 2nd breast down choice back 30 sec rest in between
Pre-Set 8 100's= odds kick breast evens pull breast odds on a 3:30 evens on a 3:50
Main Set 2 100's breast swim, 3 75's pull 1st breast 2nd choice 3rd breast, 6 50's kick breast,12 25's swim odd easy even hard 30 sec rest in between,2:00 each one gets harder,1:05,35 sec
Kick Set 2 500's kick odd breast even choice 55 sec rest in between

Pull Set 3 100's pull 50 breast next 50 free 2:45
Warm-Down 1 800 free easy
Other dryland for 30 min
Other 250 crunches, 80 step ups, 30 pushups,hold crunches 1:00 in between

Total = 4655 SC Yards

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