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Workouthard JOHN's back practice
Ability Level:USS Sr./Jr. National Level
Type:Backstroke
Course:SC Meters
Duration:120 + Minutes
Distance:6300
Authorjohn
Submitted By:john
Club:john
Club/Author Info:john
Set Category Set Description Set Intervals
Warm-up 800
100 free/ 100 back
the 3rd 100 back is fast 		none
Other 8*50's IM/back
every 50 there are 15 meters all out 		every 1:30
Pre-Set 6*200's IM/free/back
IM-65/70%
free-70/75%
back-75/80% 		after IM 20 after free 25
after back 30
Drill Set 4*100's back
50 kick 25 drill 25 fast 		every 2:00
Main Set 10*100's free/back
free-70%
back-70/75/70/80/75% 		every 1:45
Pull Set 5*100's pull EZ concentraiting on technique and turns every 3:45
Main Set 4(4*50's) back
3-8 second of record
1-all out
every 1:00 for 50's
after 4 50's
Other 1000 with fins 100 free/100 back
concetraiting on tehnique
every 4th pool fast 		none
Warm-Down 200 EZ

Total = 6300 SC Meters


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