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Workoutdistance
Ability Level:Lap Swimmer
Type:Middle Distance Free
Course:SC Meters
Duration:120 Minutes
Distance:3600m
Authortarek
Submitted By:tarek
Club:cairo
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 1000 m (300swim 400 strok drill 300 kick) free 1.min apart
Pre-Set 4(1*200easy 1*100 hared kick )set free .set brest 1 min to set 15sc apart
Main Set 4*300(100 fast 100 easy 100 fast) 3 min to set 1min apart
Main Set 4*50 free 2.30 min
Drill Set 12*50 im drill 1.15 min
Warm-Down 400 freestrok with brestkick

Total = 3600m SC Meters


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