Set Category
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Set Description
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Set Intervals
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Warm-up
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2x100 of back (25 back, 25 pull...) then 100 back and 100 free
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15 second rest after compleated
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Main Set
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4x100 sprint free 5x75 back 10x50 back (alternating fast and slow) 800IM 200 each stroke
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45 second rest
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Kick Set
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400 IM kicking (alternating medium and hard)
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No Rest
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Pull Set
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100 free pull 250 back pull
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10 second rest
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Warm-Down
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200 back slow and smooth working on form 200 choice
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Total = 3625 SC Yards
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