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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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1200 200 free/100 fly
2nd 200 free is fast
3rd 100 fly is fast
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none
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Kick Set
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25,50,75,100,100,75,50,25 fly kick with fins
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30 secods pear each pool
after 100- 1:00 rest
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|
Pre-Set
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4*200's
200 free 70%
200- 50 fly/50 free with fly kick 75/80%
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after free-20
after fly-30
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Pull Set
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4*200's free pull concentraiting on technique and turns
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every 3:45
|
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Main Set
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5(3*100)'s fly
100 kick with fins
100 drill
100 fast fly
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every 1:45 for each 100
after 3*100-1:00 rest
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|
Drill Set
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4*100 fly drill
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every 2:00
|
|
Main Set
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400 free,300 IM,200 best stroke,100 fly
400-65%
300-70%
200-75%
100-allout!!!
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after 400-20
after 300-30
after 200-45
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Warm-Down
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300 EZ
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none
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Total = 6500 SC Meters
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