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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 600 (200 free/200 stroke/200 free)
6 x 100 (50 kick/50 swim—stroke)
6 x 100 (50 free/50 fly)
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on 9:30
on 1:45
on 1:30
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Pre-Set
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12 x 50 (15 race/35 easy); get partner, race 2 underwater/2 surface
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on 1:05
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Kick Set
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6 x 150 w/fins—best stroke 25m underwater/25 surface
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on 2:15
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Main Set
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1 x 800 free free—negative-split
2 x 400 free free or back—descended and negative-split
4 x 200 back free or back—descended and negative-split
8 x 100 free or stroke—descended and negative-split
16 x 50 back free or stroke—descended and negative-split
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800 on 10:00
400's on 5:00
200's on 2:30
100's on 1:15
50's on :40
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Warm-Down
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1 x 400 easy
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Total = 7700 LC Meters
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