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 300 free 200 choice 100 breast fast
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20 second after each distance
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Other
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12*25's choice 12.5 meters kick fast 12.5 meters fast choice
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15 seconds rest after each 25
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Main Set
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4(4*100)'s 4*100 free/4*100 breast free-70/75% breast-75/80%
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2:00 pear each 100 after 4*100 1:00 rest
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Drill Set
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5*100's drill breast
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every 2:00
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Main Set
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6*200's free/breast free-65/70/75% breast-70/75/80%
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after free-25 after breast-30
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Warm-Down
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400-100 free/100 breast EZ
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none
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Total = 5000 SC Meters
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