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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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This practice is just one of many
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1x500 mixing stroke with drill
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Main Set
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This first set is the start of the main set. After each of the
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4x50 flutter kick for time; followed by a 100 easy swim...
4x50 choice from the block 1:00; followed by a 100 easy swim
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3x100 flutter kick for time; 1x100 easy swim...
3x100 choice from block 1:30; 1x100easy swim
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2x200 flutter kick for time; 1x100 easy swim...
2x200 choice from block 3:00; 1x100 easy swim
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1x500 flutter kick for time; 1x100 easy swim...
1x500 free from block 6:00; 1x100 easy swim
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1x1000 flutter kick for time; 1x100 easy swim...
1x1000 free from block 13:00; 1x 100 easy swim
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Warm-Down
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Although a 100 easy swim has just been done, I wanted the kids to do a warm-down of their choice incorporating stroke and drill, and pulling with paddles.
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1x500 choice stroke, drill, pull
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Total = 6600 SC Yards
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