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WorkoutLactate Production/ Tolerance
Ability Level:USS ABC Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:3400
AuthorSean Emery
Submitted By:Sean Emery
Email: sme02f@garnet.acns.fsu.edu
Club:ATAC
Club/Author Info:
ATAC

Set Category Set Description Set Intervals
Warm-up 500 choice on 10:00
Kick Set 10(50's) kick w/board 4 sprint 1 Easy 1:15
Pull Set 5 x 100's pull breathing 3/5/7/9
by 25
1:40
Pre-Set 8 x 25's
odd: No breathe all out blast Free
even: 1 breathe butterfly allout blast

:40
Main Set 30 x 50's Allout From a dive

1st half without fins / 2nd half with fins
2:00
Warm-Down 200 EZ

Total = 3400 SC Yards
10000001321

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