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WorkoutTaper
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:5000
AuthorMatt
Submitted By:Matt
Email: Adrenolswimmer59@yahoo.com
Club:GBY Dynamo
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 800 SPKS
4x50 1/2 cycle drill
4x50 catch up
300 RIM (25 drill stk, 25 stk, 25 free)
8x25 drill stk
1x200


14:00
:55
1:00
4:30
:35
2:40
Main Set 4x200
3x200
2x200
1x200
Rest
3x100
2x50 (1st spt, 2nd smooth)
2x100
2x50 (1st spt, 2nd smooth)
1x100
1x50
1x50 (MAKE IT!)
3:00
2:55
2:45
2:30
1:00
1:25
:50
1:15
1:00
1:10
1:00
:30
Warm-Down 200 3:00



Total = 5000 SC Yards
10000001353

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