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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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3x100 IM
5x200 free
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30 sec between the two sets
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Pre-Set
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6x400 alternating free and choice
10x50 all back
4x25 order of IM
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2:00 between each
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Main Set
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5x500all free
3x200 choice
2x100 breaststroke
10x50 free alternating choice
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5:00 between the third and fourth
3:30 each 200
1:20 each 100
40 sec. each 50
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Kick Set
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5x100 free kick
10x50choice kick
20x25 IM order
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1:00 between each set
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Warm-Down
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2x100
1x25
1x50
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take everything nice and easy!!
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Total = ***** SC Yards
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