--- Find A Workout ---
| Workout | Freestlye Day |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5000+ |
| Author | Coach |
| Submitted By: | Christa |
| Club: | Beaches Aquatic Swim Team |
| 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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1000 swim
500 kick (trainning fins opt.)
free down; fly back
20x25 choice (trainning fins opt.)
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30 min max. for whole warm-up
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12x25 underwater
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none
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1000 free (fins and hand paddles)
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timed (if over 15 min you have to do a 1000 fly no equipment non stop)
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30 min non stop free swim
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2000 min.
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Warm-Down
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100 choice
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Total = 5000+ 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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