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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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3x{200 crawl, 100 non-crawl, 50 kick}
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continuous
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Kick Set
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8x100 as 50K/50S
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1-4 on 1:40
5-8 on 1:35
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Drill Set
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4x4x25 Fist Swim Desc 1-4 + 1x50
odd rnds-Crawl
even rnds-Choice
50-Fist Swim, Perfect stroke
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odd rounds on :30
even rounds on :35
50-1:00
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Main Set
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3x8x50 Desc 1-8
Hold Perfect Stroke. #8-All-out!
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:55
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Drill Set
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4x4x25 Sculling (w/pull bouy)
odd rounds-
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:40
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Main Set
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4x{4x50 FAST + 200 ez}
50's w/Paddles & Fins--add up 200 time. SMASH your best time!
200 ez is w/o equipment-recovery
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50's on 1:00
200's on 4:00
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Warm-Down
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100 ez
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Total = 5600 SC Yards
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