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WorkoutA real killer!!
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Meters
Duration:120 Minutes
Distance:7700m
AuthorGraham Wardell
Submitted By:Graham Wardell
Email: wardellgraham@hotmail.com
Club:REN 96 Swim Team
Club/Author Info:Scotland's No. 1 Swim Team!

Set Category Set Description Set Intervals
Warm-up 3 (200m free, 200m IM) 6.30
Main Set 1 x 800m Free
2 x 600m Free
3 x 400m Free
4 x 200m #1 Free
#2 50 Fly 150 Free
#3 100 Fly 100 Free
#4 150 Fly 50 Free
800 on 10.40
600's on 8.00
400's on 5.20
200's on 3.00
Kick Set 20 x 50m kick odds 25 steady/fast
evens 25 fast/steady
1.00
Main Set 400m pull as 50 Free 50 Back
2 x 200 pull as 50 Free 50 Back
4 x 100 pull as 50 Free 50 Back
4 x 50 pull Back
400 on 6.00
200's on 3.00
100's on 1.30
50's on .45
Warm-Down 200 ez choice

Total = 7700m SC Meters
10000001340

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