Set Category
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Set Description
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Set Intervals
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Warm-up
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500 free 500 kick w/zoomers 500 pull 500 back
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continuous
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Pre-Set
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4X100 IM 2X200 IM 1X400 Im
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Rest :20 sec between each set
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Main Set
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50 free 100 free 150 free 200 free 250 free 300 free
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Rest for :10 sec between each set
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Main Set
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25 back 50 back 75 back 100 back 175 back 200 back 175 back 200 back 175 back 150 back 125 back 100 back 75 back 50 back 25 sprint back
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rest from 5-8 seconds each set
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Main Set
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go 3X100's back FAST!!!!!! go 3X100's free FAST!!!!!! go 3X100's im FAST!!!!!!
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rest :15 sec.
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Warm-Down
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E-Z 300 free Stretch it out. Nice and e-z.
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none
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Total = 6,750 SC Yards
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