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Workoutworking on pacing yourself
Ability Level:USS ABC Level
Type:Distance Free
Course:SC Yards
Duration:90 Minutes
Distance:5100
AuthorCoach Jewel
Submitted By:Jewel
Email: loscgurl@aol.com
Club:LOSC
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 freestyle none
Kick Set 5x100 freestlye kick
5x100 kick w/ fins
right leg down, left leg back, 50 of kicking with both legs
on the 2:00
on the 1:30
Pull Set 300 freestyle
by 75's
going 3,5,7,7,5,3 stokes per 75
(continuously)
on the 4:00
Pre-Set 8x200 freestlye
on the 3:00

Main Set 15x 100 alternating 100IM and then 100 freestle on the 2:00
Warm-Down 200 choice

Total = 5100 SC Yards
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