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WorkoutA tough beginners workout
Ability Level:Masters Level 1
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:2400
AuthorMark Miller
Submitted By:Mark Miller
Email: wraprop@yahoo.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 300 Freestyle
200 Kick
100 pull
No break except to put fins on
Main Set 5 x 100 freestyle 1:30 to 2:00 minutes depending on fitness level
Kick Set 1 x 100 fly kick
1 x 100 back kick
1x 100 free kick
1 x 50 fly kick
1 x 50 free kick
1 x 200 IM
30 second break between sets


No break between these 50's

Other 5 x 50 ascend
5 x 50 ascend
30 second break between


Warm-Down 1 x 50 freestyle
1 x 50 breaststroke
1 x 50 freestyle
1 x 50 breaststroke

Total = 2400 SC Yards
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