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Workoutback breaker
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:7000
Authorscott
Submitted By:scott
Email: scottswimmer182@aol.com
Club:
Club/Author Info: tell me what you think

Set Category Set Description Set Intervals
Warm-up 600 free
400 kick
none
Pre-Set 12 x 50s
descend by 4
:45
Drill Set 10 x 150s
kick/drill/swim
2:15
Main Set 6 x (200 free+2x100s free+4x50s free) 200-2:30
100-1:15
50-:35
Warm-Down 300 EZ

Total = 7000 SC Yards
10000001269

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