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WorkoutSprinting, but this is a hard one
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:60 Minutes
Distance:3650
AuthorAll mine
Submitted By:Erich
Email: swat97@aol.com
Club:uss and high school
Club/Author Info: Should anyone have advice on how to get my 50 fly split down to the 24s, please e-mail me.

Set Category Set Description Set Intervals
Warm-up 3x150 alternate 50 free, 50 back, 50 free
12x50 kick choice
150s on 2:15
50s on 1:00
Drill Set 6x75 free count descend by 25,
i.e. take 19 storkes first lap, 18 the next..etc.
75s on 1:15
Main Set 4x100 free, breathe every 3
3x100 free, breathe every 5
2x100 free, breathe every 7
1x 100 free, breathe every 9
10x 50 free FAST
10x25 shooters, wall to wall underwater butterfly kick
4x100 on 1:30
1:00 rest
3x100 on 1:35
1:00 rest
2x100 on 1:40
1:30 rest
1x100
1:30 rest
50s on :50
25s on the :45
Warm-Down 8x25 easy kick
1x200 easy free or back
25s on :50
200 easy pace

Total = 3650 SC Yards
10000001077

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