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WorkoutLive Through This (HOSS' Special)
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 Minutes
Distance:5800
AuthorAdam Wisthoff
Submitted By:Adam Wisthoff
Email: barracuda-a2r@erols.com
Club:Catonsville YMCA Barracudas
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 800 swim n
Pre-Set 12 x 50 choice @ :50
Main Set THIS IS AN ALL FLY LADDER SET; GO OUT ON 1:30
BASE AND COME BACK ON 1:25 BASE [ 1,2,3,4,3,2,1]
--------------------------------------------------------------------------------------
----------------- Out --- Back-----
1 x 100 @ | 1:30 ^ 1:25
1 x 200 @ | 3:00 ^ 2:50
1 x 300 @ | 4:30 ^ 4:15
1 x 400 @ | 6:00 ^
--------------- | >>>>^
Main Set NO REST: GO RIGHT INTO THIS

4 x 400 IM @ 5:40 (6:00)

odd 50 dr, 50 swm
(even 50 K, 50 swm)




Drill Set 20 X 50 @ :55

1-10 choice
11-20 free
Warm-Down 200 EZ

Total = 5800 SC Yards
10000000970

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