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Workoutgood workout for technique, endurance
Ability Level:USS ABC Level
Course:SC Yards
Duration:60 Minutes
Submitted By:jenifer
Email: jdog32@hotmail.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 Free
200 Kick
Pre-Set 100 x 4
IM order
1:40 each 10 sec. rest
Drill Set 100 free w/ high elbows and thumbs down
100 back with sculling
100 fly with left arm, right arm, then both
100 breast buoy under stomach for balance
no set time, emphasis is on doing the drills corectly
Kick Set 200 kick
100 freestyle kick
50 butterfly kick
50 breaststroke kick

Pull Set 200 pull
100 freestyle
50 butterfly
50 breastroke
no set time, emphasis is on good technique
Main Set 50 x 10
IM Order
5 sec rest
Other Stand near wall and with clock set on 7 secs do flip turns emphasising speed and strong push off do this for 3:00
Other 200 IM none
Warm-Down 200 breast
100 back
none but do slower than usual
Other streaching of arms, legs, and back none
Total = 3000 SC Yards

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