Set Category
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Set Description
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Set Intervals
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Warm-up
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1x500 mixing strokes with drill, kick and pull
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Main Set
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10x100 stroke or IM on 1:30
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15x50 kick - odd fly - even bk all on 1:00
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8x200 100 stroke or IM; 100 free on 2:45
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10x100 kick w/fins free, bk, fly on 1:40
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2x500 free pull concentrate on distance per stroke; reduce 1 stroke per 100 :15 rest per 500
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12x100 free 1-4 on 1:20; 5-8 on 1:15; 9-12 on 1:10 be sure not to stop...keep going on the interval.
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Warm-Down
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1x500 easy mix strokes with drill
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Total = 7550 SC Yards
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