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WorkoutThe Bonemaster (5.11 b/c)
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:8700
AuthorAdam Wisthoff
Submitted By:Adam Wisthoff
Email: ***
Club:Unattached
Club/Author Info:If anyone looking at this has ever climbed bonemaster at
New River Gorge, I would compare the difficulty of
this workout to that climb.

Set Category Set Description Set Intervals
Warm-up 300 swim/pull/kick/paddle/IM none
Pre-Set 10 x 50 drill/swim by 25; choice :50
Main Set 1000 (250 free/250strk)
900 IM
800 (200 free/200 strk)
700 IM
600 (150 free/ 150 strk)
500 IM
400 (100 free/100 strk)
300 IM
200 (50 free/50 strk)
100 IM
IM @ 1:30 base
fr/ strk @ 1:25 base
Drill Set 10 x 100
odd free
even choice
1:30
Warm-Down 200 EZ

Total = 8700 SC Yards
10000001181

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