Set Category
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Set Description
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Set Intervals
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Warm-up
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400 IM every 4th pool fast
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none
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Kick Set
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8*50 25 kick 25 fast 2 of each stroke
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20 sec rest after each 50
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Drill Set
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8*50 drill 2 of each stroke pace is getting faster
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20 sec after each 50
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Main Set
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2*(3*200+200) medely 25 kick 25 swim 25 hands 25 swim 25 drill 25 swim 25 swim 25 swim all out every 200 pace is getting faster last 200 very fast full medely
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20 sec after each 200 after 4 1 min rest
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Warm-Down
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200 medely easy
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Total = 3000 SC Meters
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