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Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
Submitted By:Emily
Email: me@aol.com
Club/Author Info: Fast Freestyler
MAC- Millard Aquatic club

Set Category Set Description Set Intervals
Warm-up 800 e-z your choice no interval
Pre-Set 4-50s decend all free 45sec
Pre-Set 4-50s (25 fast stroke-25 e-z free) 1:00
Main Set 12-100 (three with paddles-three without paddles-three kick-three e-z stroke 1-3 2:15
2-3 2:00
3-3 2:30
4-3 3:00

Drill Set 2-50s drill 1:00
Warm-Down 200 e-z free no interval

Total = 2,700 SC Yards

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