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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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300 m freetyle
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you can do this relax
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Pre-Set
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40 x 50m sprint freestyle
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they are fast as you can do.
time breaks are 15 seconds.
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Main Set
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20 x 100m one free one butterfly
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time breaks are 25 seconds.
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Kick Set
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40 x 25m
10 butterfly
10 backstorke
10 breaststroke
10 freestyle
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they are all kick. time breaks are 5 seconds.
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Warm-Down
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300 m freestyle
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relax
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Total = 5600 SC Meters
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