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WorkoutSTROKE/FREE
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:7900
AuthorBOB STRAAVALDSON
Submitted By:BOB STRAAVALDSON
Club:EAU CLAIRE MEMORIAL HIGH SCHOOL
Club/Author Info:
HEAD BOYS SWIM COACH
Set Category Set Description Set Intervals
Warm-up 200 SWIM 200 KICK 200 PULL 200 SWIM ON YOUR OWN PACE-QUALITY-WORK ON LITTLE THINGS
Pre-Set 20x50
4 GROUPS OF 5
DESCEND 1-3 TO 90%
DESCEND 4-5 TO 100%
1. :55
2. :45
3. :40
4. 1:00
Main Set 24x200
8 GROUPS OF 3
1-STROKE PULL
2-STROKE DRILL
3-STROKE 80-90% 		1. 3:20
2. 3:30
3. 3:45
Kick Set 10x100
ODD FREE/EVEN STROKE
QUALITY-NOT CHAT TIME
SPRINTERS/FLYERS/BACKSTROKERS
USE ZOOMERS
2:00
Warm-Down 3x100
1 & 3 DOUBLE ARM BACKSTROKE
2 EASY FREE 		2:20

Total = 7900 SC Yards


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