Set Category
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Set Description
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Set Intervals
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Warm-up
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150 free easy 150 choice easy
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None
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Pull Set
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75 x 10 25 free/25 choice/25 free pull
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1:30 Interval depends on what stroke swimmers pull in choice
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Main Set
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50 x 4 Fly/back Back/breast Breast/Free Free/Free
|
1:10
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Main Set
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200 im broken by 50's: Twice around
|
1:10
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Main Set
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200 im non-stop: Twice around
|
3:00
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Drill Set
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300 im: Drill/kick/swim: by 25's
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Warm-Down
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150 warm down
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Total = 2500 SC Yards
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