--- Find A Workout ---
| Workout | Hard Practice for 12 and up |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | LC Meters |
| Duration: | 120 Minutes |
| Distance: | 8,000 |
| Author | Paul Wiess |
| Submitted By: | Amber |
| Club: | Bolles |
| 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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300 (free)
500 (300 free, 200 IM kick)
700 (300 free, 400 IM kick, drill
900 (300 free, 700 IM kick, drill, swim)
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10 seconds rest
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Main Set
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ALL FREESTYLE
400
300
200
100
400
400- extra fast
300
200
200- extra fast
100
400
300
200
100
400
300
300- extra fast
200
100
100- extra fast
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400's on 6:00
300's on 4:30
200's on 3:00
100's on 1:30
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Main Set
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With paddles and fins:
400 swim
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none
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Warm-Down
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200 cool-down
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none
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Total = 8,000 LC Meters
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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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