--- Find A Workout ---
| Workout | Sprint Freestyle |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 14900 |
| Author | gator |
| Submitted By: | Michelle Hunter |
| Club: | Gamble-Nippert Gators |
| Club/Author Info: |
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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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3X300-swim,kick,pull
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relaxing
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Pre-Set
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8X150-1st 4 are freestyle
Next 4 is 50 fly
50 back
50 breast
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freestyle on 2:20
IM on 2:30
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Main Set
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3x
4x100 freestyle
4x100 IM
4x200 freestyle
4x200 IM
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4x100 free on 1:20
4x100 IM on 1:25
4x200 free on 2:20
4x200 IM on 2:30
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Kick Set
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20x50 choice kick w/boards
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20x50 kick on :50
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Pull Set
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8x200 free
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8x200 on 2:20
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Warm-Down
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2x50 choice
2x100 choice
300 choice
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2x50 on 1:00
2x100 on 1:55
300 no cycle
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Total = 14900 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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