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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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300 free
6x50's
200 under water
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1:00
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Pre-Set
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20x50's:
1-4 free
5-8 I.M. Order
9-12 choice
13-16 kick w/fins under water
17-20 No Breather(breath as least as poss.)
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45 sec.
1:00
1:00
45 sec.
35-40 sec.
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Main Set
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3x500's:
1.5x100 I.M.'s
2.2x250's choice
3.1x500 swim
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1:45
3:20
7:40
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Kick Set
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10x50's kick w/board and fins, all 4 strokes(no fins on breaststroke)
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1:00
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Pull Set
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3x200's w/paddles
1.free
2.choice
3.free
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2:40
3:00
2:40
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Warm-Down
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3x100's E-Z!
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3:00
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Total = 4700 SC Yards
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