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| Workout | Kristy Kowal and Michael Normant Workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 7500 |
| Author | Jack Bauerle |
| Submitted By: | Steve West |
| Club: | University of Georgia |
| Club/Author Info: | This workout was provided to SwimInfo by Jack Bauerle and has been entered by SwimInfo
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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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1 x 500 Swim choice
1 x 400 Pull
1 x 300 Kick
1 x 200 Drill/swim
1 x 100 Build 100 free
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15 seconds rest
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Pre-Set
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5 x 400 Neg/Split free
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at 5:30
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Main Set
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8 Rounds of:
2 x 50 Easy
1 x 100 Race prime stroke from push
(Odd rounds free, even rounds prime stroke)
Kristy averaged 1:12.5 breast
Michael averaged 1:10.3 breast
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50's at 50
100's at 1:50
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Pull Set
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1 x 1200 Pull 100 free, strong; 50 non-free, fast
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Kick Set
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20 x 50 Kick
Twice through
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2 easy on :65
3 fast on :55
3 easy on :65
2 fast on :55
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Warm-Down
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1 x 200 Easy perfect stroke
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Total = 7500 LC Meters
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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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