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WorkoutSample workout for my Gold Group (9-13)
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:4500
AuthorCoach Lori
Submitted By:Lori
Email: uptown423@att.net
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 Freestyle
8x50 Freestyle Build
50s on 1:00
1x100 IM
2x200 Back
3x300 Free
1x400 IM
3x300 Free
2x200 Breast
1x100 IM
10x50s Freestyle
6 breaths, 5 breaths, 4 breaths, 3 breaths, 2 breaths (x2)
on 1:00


Total = 4500 SC Yards
10000001003

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