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Workoutswim it or quit it!
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:?
Author??
Submitted By:la la
Email: u wish u could get my e mail :-)
Club:?
Club/Author Info: ?


Set Category Set Description Set Intervals
Warm-up 1500 swim n/a
Drill Set 8x50 d/s fr :45
Pre-Set 6x100 fr 1000 pace
1:30
Main Set 3x600
4x300
2x1000
7:00 7:10 7:20 7:30 7:40
3:20 3:30 3:35 3:45 3:50
11:40 12:00 12:20 12:40 13:10

Other 12x25 im order sprint>im order x3 :40
Warm-Down 300 ez n/a
Other pace 1:
Murphy, Smith, Branch, Klement
pace 2:
Daly, Miller, Chinni
pace 3:
Demayo, Clegg, Zeiglor
pace 4:
Braun, Segasser, Fong
pace 5:
Martz, Johnston, Henderson, Sauers

Total = ? SC Yards
10000001374

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