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Workouthard breast set, some free and IM
Ability Level:USS ABC Level
Course:LC Meters
Duration:120 Minutes
AuthorCoach Smith
Submitted By:Casey
Email: kasea2888@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free
4x50 IM kick
4x50 IM drill
4x50 IM swim
free: 2:00 rest
IM: kick- 1:00
drill- :55
swim- :50
Pre-Set 6x100 breast(alt.kick/swim by 100)
12x50 free swim (descend)
breast: kick- 1:45, swim- 1:35
free: 1-3 :40
4-6 :38
7-9 :36
10-12 :34
Pull Set 4x75 free pull 1:20
Main Set 6x250 breast- 200/ free-50
:30 rest
Warm-Down 5x100 free (easy) 1:30

Total = 4500 LC Meters

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