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Main Set
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This is a set that requires 4 swimmers in a lane. Two swimmers are in the start position on deck of the pool. Two swimmers are behind them in Push-Up position.
10 * 50 SPRINT
Push ups in between each sprint
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When the coach starts the set, the two swimmers dive in from the deck and SPRINT a 2 lap, 50yd race. As the swimmers dive off the deck into the water, the two swimmers behind them on the deck begin doing push-ups. As the two sprinters finish, the four individuals have 10 seconds to change positions and the whole thing starts over again. The set is over when each two groups of swimmers have done 10 * 50 sprints.
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