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Workoutinsane 100s
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:9000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:what do you think?

Set Category Set Description Set Intervals
Warm-up 800 swim
600 pull
400 kick
none
Pre-Set 12 x 50s
descend by 4
:45
Main Set 60 x 100s
free
1:15
Warm-Down 200 EZ none
Main Set 20 x 25s
IM order
:30
Warm-Down 100 EZ none

Total = 9000 SC Yards
10000001013

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