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WorkoutWork It!!!
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:12650
AuthorSwimmer Matthew
Submitted By:Matthew Stevenson
Club: West Conegala Swim Team
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 400 swim
400 kick
400 pull 		For all the intervals, work at you own pace.
Kick Set 5*100 choice kick
easy/medium/hardeffort/race/easy 		none
Pre-Set 8*200 alternating free and choice

none
3*500 free (medium/race/easy)
3*400 IM/Free/IM (race/medium/race)
3*200 free/specialty/free (easy/race/medium)
5*100 free (race!!!!!!!)
none
Warm-Down 500 easy swim none
Main Set 16*100 alternating free and specialty
10*25 choice sprint 		none
Warm-Down 300 choice swim none
Main Set 3*800 free easy/race pace none
500 warm down none

Total = 12650 SC Yards


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