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Workout200's free
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:60 Minutes
Distance:4,400
AuthorErin
Submitted By:Katerina
Email: katerinarus@hotmail.com
Club:NJW
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 500 free
400 back
300 breast
200 fly cycle drill
100 I.M
None
Pre-Set 10 50's
free down back back
working on good turn
1:00
Main Set 12 200's free
the person going last tries to sprint and catch up to the person going first

people not going last do 3/4 speed
none
coach preferance
Warm-Down 100 easy


Other 4 25's off blocks for time
one each stroke
none
Warm-Down 100 easy none

Total = 4,400 SC Yards
10000001151

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