Set Category
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Set Description
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Set Intervals
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Warm-up
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10 Minute Swim (Approx. 600)
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Approx. 10 Minutes
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Pre-Set
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400 Kick @ 8 4 x 100 Kick @ 2 (With Belt) 400 Pull @ 7 4 x 100 Pull @ 2 (With Paddles and Belt)
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Approx. 31 Minutes
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Drill Set
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200 Easy Freestyle Drills @ 4 4 x 50 @ 1:15 Breaststroke Drills 100 Easy @ 2
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Approx. 11 Min
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Main Set
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8 x 200 @ 3:30 Breaststoke 75% 6 x 200 @ 3 IM 75% 200 Easy @ 4 4 x 200 @ 4 Breaststroke 90% 200 Easy @ 4 2 x 200 @ 3:30 IM 90% 200 Easy @ 4 1 x 200 @ 4 Breast (For Time) 100% 200 Easy @ 4
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Approx. 89 Minutes
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Warm-Down
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10 Minute Swim (Approx. 400)
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Approx. 10 Minutes
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Total = 8100 LC Meters
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