Set Category
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Set Description
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Set Intervals
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Warm-up
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100 Free swim 200 Free pull with buoy 200 Free kick 100 Free swim
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warm-up
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Pre-Set
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20 x 25 Choice of strokes pull with buoy Practice fast turnover
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On :30
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Main Set
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4 x 200 Free broken #1: 100/100 #2: 100/50/50 #3: 100/50/25/25 #4: 100/25/25/25/25
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All breaks :10 Rest 1:00 between 200s
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Other
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100 Free
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Easy
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Main Set
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4 x 200 Choice of strokes broken (all 1 stroke, no free) #1: 100/100 #2: 100/50/50 #3: 100/50/25/25 #4: 100/25/25/25/25
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All breaks :10 Rest 1:00 between 200s
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Kick Set
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20 x 25 Kick 5 each stroke
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On :30
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Warm-Down
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100 Free
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Swim-down
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Total = 3400 SC Yards
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