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Workoutpre-season sprint warmup
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:3200
Authorjon smith
Submitted By:jon smith
Email: boogiejon@cs.com
Club:scotts valley high school
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 swim
200 kick
100 pull
15 min.
Pre-Set 8x25 head up freestyle w/ fins
8x50 free (hi elbow/finger drag)
4x75 free (3/5/7 breath control)
:45
1:10
1:30
Kick Set 10x50 free kick (25 easy/25 sprint) 1:30
Main Set 5x100 free (descend)
20x25 free (odd easy/even sprint)
1:50/1:40/1:30/1:20/1:10
:45
Warm-Down 1x200 choice easy

Total = 3200 SC Yards
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