--- Find A Workout ---
| Workout | middle to distance free |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 2900 |
| Author | Rick Amira |
| Submitted By: | Rick Amira |
| Club: | Cardozo HS swim team |
| Club/Author Info: | swim coach
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Set Category
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Set Description
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Set Intervals
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Warm-up
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500 25 pull 25 kick 25 swim
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none
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Pre-Set
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10 x 50 free kick
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1:30
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Pre-Set
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3 x 200 free...easy conc on tech
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1:00
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Warm-Down
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200 back
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none
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Main Set
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6 x 50 free hard
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1:15
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Main Set
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6 x 100 hard
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2:15
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Warm-Down
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200 back
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none
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Total = 2900 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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