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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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2*1000
1st-400 IM,400 free,200 kick
2nd-400 free,200 drill,200 free,100 pull,100 choice fast
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20 seconds after 1000
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Other
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8*50 free
hands are steaching out and legs kick hard
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every 1:00 for 50's
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Other
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8*50 choice
every 50-12.5m all out the rest easy
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every 1:10 for 50's
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Kick Set
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16*50 4 of each stroke
every stroke-3*50s kick hard,1*50 swim easy
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1:15 for 50's
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Pre-Set
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3*(400+200+100+200+400+200)
400 pulse 140,200 pulse 150,100 pulse 160,200 pulse 140,400 pulse 140,200 pulse 170
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after 400s-20,after 200s-30,after 100s-40
after each set-100 easy
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Other
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800 free with flippers
200 kick,200 swim,200 drill,200 swim
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none
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Main Set
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5*1000
1st-900 pulse 135,100 pulse 160
2nd-800 pulse 135,2*100 pulse 160
3rd-700 pulse 135,3*100 pulse 160
4th-600 pulse 135,4*100 pulse 160
5th-500 pulse 135,5*100 pulse 160
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after each 1000's-40 seconds
in the 1000s-10 seconds
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Other
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1500 with flippers
300 of each stroke
in each 300-100 kick,100 drill,100 swim pulse 150
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none
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Main Set
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8*100 free allout
8*50 2 of each stroke allout
8*25 choice allout
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100s on 2:30
50s-0n 1:30
25s-on 1:00
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Warm-Down
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7*300
1st-pulse 170
2nd-pulse 165
3rd-pulse 160
4th-pulse 150
5th-pulse 140
6th-pulse 120
7th-pulse 90
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30 seconds after each 300
Total = 18200 SC Meters
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