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WorkoutGood Endurarce based Workout
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Meters
Duration:120 Minutes
Distance:7600m
AuthorNico
Submitted By:Nick
Email: d3nial@tpg.com.au
Club:Fleurieu Swim Club (australia)
Club/Author Info:Im a national level swimmer from australia, this is just a normal type of set that we do over here for endurance/threshold work.

Set Category Set Description Set Intervals
Warm-up Work on gradually increasing heart rate to about 80% 8x200m all on the 3mins as;
1.F/S
2.IM
Pre-Set 4x100m on 1.40 as;
50mDrill 50mSwim
Main Set Working Heart Rate at 70 - 85%, so it should be at about 170-180bpm 4x400m F/S on 5.30
4x200m F/S on 2.40
4x400m F/S on 5.10
4x200m F/S on 2.30

Warm-Down Use your pull buoy as a kick board during the kick during this set. 8x100m on 1.50 as;
50m kick 50m Pull

Total = 7600m SC Meters
10000001315

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