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Workoutplenty of 500's
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:8500
Authorandrew
Submitted By:andrew
Email: navigar@maine.rr.com
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 1000 free none
Pre-Set 8x25 half fast/ half easy 8x25 on :50
Main Set 14x500 free alt 5:30/ 5:45
Other 100 all out off the blocks for time go your fastest possible, go beyond your physical limmits, push yourself

Warm-Down 200 ez go slowly

Total = 8500 SC Yards
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