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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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4 x 400m Freestyle
Swim/Kick/Pull/Drill 100's
Descend 1-4
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Own Cycles
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Pre-Set
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20 x 50m IM Order
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0.45 Turnover
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Main Set
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All Freestyle
2 x 800m
2 x 400m
2 x 200m
2 x 100m
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1st 800m Moderate Pace
2nd 800m Descend
1st 400m @ Ave 800m Pace
2nd 400m Descend
1st 200m @ Ave 400m Pace
2nd 200m Descend
1st 100m @ Ave 200m Pace
2nd 100m Descend
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Kick Set
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Finz On!
3 x 200m Fly Kick
Side/Back/Side/Front 50's
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30 sec Rest Interval
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Pull Set
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400m #1 Stroke
Paddles & Snorkel
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Recovery Pace
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Other
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SPEED PLUS!
2 x 25m Off Blocks with Turn and Walkback
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3 mins
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Warm-Down
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400m EZ Freestyle
Every 4th lap Walk
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Total = 6250m LC Meters
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