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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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rule-the pulse that appeares in some of the sets is for 10 seconds only
4*(100 kick+50 drill+50swim) IM order
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3:40
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Pre-Set
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7*200-
even in free time-2:20-2:25 (pulse 23-24)
odds in IM-the same time (pulse 29-30)
the 7th time-200 breast minimum breathes
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30 after odds
20 after even
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Main Set
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10*[100+100+(2*25)]
1st 100-IM-1:10-1:12 (pulse 29-30)
2nd 100-IM-1:16-1:18 (pulse 23-24)
2*25- best stroke (pulse 30-32)
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15 after 100s
5 after 1st 25
1:00 after 2nd 25
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Warm-Down
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300 ez
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Total = 5000 SC Yards
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