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WorkoutGood for top level swimmers: 130 minutes
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:11600
AuthorRekken Marbles
Submitted By:Rekken Marbles
Email: sorry@cantgivenow.com
Club:NEB
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 easy 3:00
Warm-up 3x through the following:
{4x75 Fly/back/breast
{2x150 kick
{4x75 fast
{2x150 long streamline/work turns
0:55
2:00
0:45
2:00
Pre-Set 12x200 freestyle 2 on 2:20, 2 on 2:10, 2 on 2:00, 2 on 1:50, 2 on 1:55, 2 on 2:20
Main Set 32x100 freestyle 1:00
Pull Set 6x400 pull freestyle 4:40
Warm-Down 50 easy

Total = 11600 SC Yards
10000001200

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