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WorkoutMidseason Distance
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Yards
Duration:90 Minutes
AuthorAmanda Wagner
Submitted By:Amanda
Email: swmrchick21@yahoo.com
Club:Fenton High School Swim Team
Club/Author Info:swim an easy, stretched out 50 between each of the main sets

Set Category Set Description Set Intervals
Warm-up 200 Swim
200 Kick
200 I.M.
200 Pull
200 Swim
(a.k.a. 200 SKIPS)
Main Set 30x50 sprint freestyle :45
Main Set 15x100 sprint freestyle 1:30
Main Set 12x200 freestyle 3:00
Warm-Down 400 Free Whatever

Total = 6800 SC Yards

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