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Workouthard JOHN's distance workout
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:8100
Authorjohn
Submitted By:john
Club:john
Club/Author Info:john
Set Category Set Description Set Intervals
Warm-up 5*300's choice
100 kick
100 drill
100 swim 		20 seconds after 300
Kick Set 8*100's kick free with fins fast!
every 1:45
Main Set 4*400's free
1st-300 65%,100 75%
2nd-200 65%,2*100 75%
3rd-100 65%3*100 75%
4th-4*100 75% 		between each distance 10 seconds
after all 400- 40 seconds
Drill Set 4*100's drill free
every 2:00
Main Set 5*300's free
70/65/75/65/80% 		30 seconds after each 300
Other 800 100 free/100 back with fins-technique none
Main Set 6*200's free
65/70/65/75/65/80% 		30 second after each 200
Warm-Down 300 EZ

Total = 8100 SC Meters


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