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WorkoutGet Ready To DIE, Clown!
Ability Level:USS ABC Level
Type:General
Course:LC Meters
Duration:90 Minutes
Distance:AYEAR
AuthorHank-Beth-Rob
Submitted By:Reid
Club:Lynchburg YMCA Swim Team
Club/Author Info: Our Home Page is http://members.aol.com/swimn4ly/index.html
Our Coach in 1996-97 was named the coach of the year!! Good Job Hank!



Set Category Set Description Set Intervals
Warm-up 1. 200 Swim
2. 6x50 Kick
3. 3x50 Drill
4. 3x50 SWIM HARD! 		1. Do it in at least 4 min.
2. 1:00
3. 1:00
4. :45
Pre-Set 1. 15x50 Free
2. 10x100 Back
3. 15x50 Back
4. 5x200 Free 		1. :45
2. 1:45
3. 1:00
4. 3:00
Main Set 1. 800 IM Do it in 15 min
2. 2x400 IM 4:45
3. 4x200 IM 3:45
4. 8x100 IM 2:00
Pull Set Do all of these with a pull bouy
3x500 Pull Free 5:45
4x200 Pull Back 3:00




Drill Set Choose a drill to do.
Do this drill through the set.
1. 3x200 2:15
Kick Set Kick for Ten Minutes.
Have someone blow a whiste every 2 minutes. Every time the whistle blows you go from slow to fast, or fast to slow. Start FAST!
Warm-Down 150 Swim Your Choice

Total = AYEAR LC Meters


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