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Workoutfast 100's
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:6000
AuthorKevin Harrod
Submitted By:Kevin Harrod
Email: kdog3@mindspring.com
Club:Lakewood Rec Swim Team
Club/Author Info:


Head Coach





Set Category Set Description Set Intervals
Warm-up 8x150- 50 free, 50 6 kick roll,50 choice 8x150- 50 free, 50 6 kick roll, 50 choice.
Pre-Set 12x25 rundowns w/fins. pair up swimmers by two's, 1 w/fins, 1 w/out. send 1st swimmer w/out fins, then swimmer w/fins. object- to beat 1st swimmer to wall 12x25 rundowns on coach go.
Kick Set 500 variable speed kicking 500 variable speed kicking- :30 sec ez, :30 sec fast
Main Set 8x{4x100
8x{4x100

on 1:25, 1:20, 1:15, 1:10 within each set. 1 min. sweep between sets.




Warm-Down 300 ez 300 ez
Main Set

Total = 6000 SC Yards
10000001063

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