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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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2000
500 of each stroke
every 4th pool pace is getting faster
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on your own
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Pre-Set
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5*200
100 15 sec from record
100 7 sec from record
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30 sec after every 200
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Kick Set
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8*50 kick
2 of each stroke
1 50 easy
1 50 all out
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20 after 1 easy
30 after all out
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Main Set
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10*200 best stroke
starting from 40 sec from record
and each 200 is faster then the 200 before in 2 sec
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30 sec after each 200
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Other
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800 free technique
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on your own
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Main Set
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10*100 best stroke
starting 20 sec from record and each time 1 sec faster the before
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30 sec after each 100
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Other
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200 easy
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on your own
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Main Set
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10*50
stating 12 sec from record and each time 1 sec faster then before
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20 sec after each 50
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Warm-Down
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200 easy
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Total = 8100 SC Meters
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