--- Find A Workout ---
| Workout | Distance Freestyle |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7800 |
| Author | RP |
| Submitted By: | RP |
| Club: | |
| Club/Author Info: |
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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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200 swim
200 kick
200 swim
200 pull
200 swim
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Kick Set
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10 x 50
1-4 Build up
5-8 Descend
9-10 Fast
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1:00
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Pull Set
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4 x 175
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2:10
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Other
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100 Easy
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Main Set
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3 x 500
3 x 400
3 x 300
3 x 200
3 x 100
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500's --- 6:00
400's --- 4:45
300's --- 3:30
200's --- 2:15
100's --- 1:10
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Other
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100 easy
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Warm-Down
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10 x 100
25 kick, 50 swim, 25 kick
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1:45
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Total = 7800 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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