--- Find A Workout ---
| Workout | NO SLACKERS ALOUD!! |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 10650 |
| Author | KIRK PEPPAS |
| Submitted By: | CAROLINA MANAN |
| Club: | MIAMI METRO AQUATIC CLUB |
| Club/Author Info: | WE WERE IN HELL WEEK!
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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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1200 free-medley-by 50's
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strait through don't stop to rest
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Kick Set
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8x200's choice
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3:15- (for time)
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Pull Set
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10x100's free/fly pull
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odd-free, even-fly
free-1:10
fly-1:30
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Main Set
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4x1000 free
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(for time) between each 1000 do 6x75's easy-choice
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Drill Set
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6x200 drill backstroke
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3:30 not fast, think about how to catch the water
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Warm-Down
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4x300 choice
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15 seconds rest between each
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Total = 10650 LC Meters
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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