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WorkoutShort and Sweet
Ability Level:Masters Level 1
Type:Sprint Freestyle
Course:SC Meters
Duration:90 Minutes
AuthorAlec Sherwood
Submitted By:alec
Email: alec_sherwood@yahoo.co.uk
Club:andover swimmming club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400m Swim FC
200m kick FC
300m Pull Fc
100m I.M
+ 20
Pre-Set 10 * 25m sprint
10 * 50m sprint
for 25's off 1 minute
for 50's off 1 minute 30
Kick Set 4 * 200m fc kick 200m off 3 minutes 30
Pull Set 4 * 200m 200m off 1 minute 50

Warm-Down 4 * 100m as
25m sprint 75m easy
20m sprint 80m easy
15m sprint 85m easy
100m easy

Total = 3750 SC Meters

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