Set Category
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Set Description
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Set Intervals
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Warm-up
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800 work turns; kick of walls
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@9:00
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Kick Set
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4x50 kick hard w/board
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@:55
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Pull Set
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8x200 Pull w/paddles and bouy
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@3:00 Holding 2:45 or better
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Pre-Set
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10x100 FAST
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@1:20 Holding 1:10 or better
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Main Set
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4x50 Fly-smoothe 4x400 IMs-work fly 4x50 Back-smoothe 4x400 IMs-work back 4x50 Breast-smoothe 4x400 IMs-work breast 4x50 Free-smoothe 4x400 IMs-Work free
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50 @1:00 400 @7:00 | | | | \|/ -
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Warm-Down
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200 EZ smoothe/drill
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Total = 11000 SC Yards
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