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WorkoutHard main set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:10300
AuthorSwim Coach
Submitted By:swimmer
Email: ?
Club:?
Club/Author Info:
?

Set Category Set Description Set Intervals
Warm-up 1000 Swim, mix it up, different strokes and drills. No interval
Drill Set 16x50 choice drill. All on 1:00
Main Set 8x225
200 all out
10x175
150 all out
12x125
100 all out
300 Easy
225's on 2:35
200 on 3:30
175's on 2:05
150 on 3:00
125's on 1:25
100 on 2:30
No interval for 300
Pull Set 10x100 w/ pull buoy and paddles 1:30
Main Set 10x100 sprint
First five are free
Last five are no free
5 on 1:10
5 on 1:15
Warm-Down 1000 very easy No interval

Total = 10300 SC Yards
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