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Workouthard work
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Meters
Duration:60 Minutes
AuthorAlec Sherwood
Submitted By:Alec
Email: sherwda@westgate.hants.gov.uk
Club/Author Info: 14 year old swimmer

Set Category Set Description Set Intervals
Warm-up 200 Front crawl
100 Back crawl
200 front crawl with pull bouy
+ 20 seconds
Main Set 1 x 800 front crawl
2 x 400 front crawl timed
4 x 200 front crawl pull
8 x 100 front crawl concentrate on long arm strokes and high elbows
16 x 50 front crawl kick
1 x 800 frontcrawl
1 minute between each set and 20 seconds after each 100,200 ect

Total = 6300 SC Meters

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