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
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EASY WARM-UP SPEED
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Main Set
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200 300 400 FREE SYTLE 300 200
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DESCENDING GOING UP. SPRINT LAST 200
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Drill Set
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10X50 FREE 4X200 W/PADDLES
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REST 5 AFTER EACH 50. 30 AFTER EACH 200
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Drill Set
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16X25 CHOICE STROKE..EVERY FORTH FLY.
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ON THE 25. CONCITRATE ON STROKE
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Pull Set
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4X100 PULL 50 FREE, 25 FLY, 25 FREE
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ON 1:20
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Drill Set
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200 FREE. BREATHE EVERY 4TH STROKE
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Warm-Down
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500 FREE
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Total = 5000 SC Yards
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