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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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500 Freestyle
Bilateral Breathing every 3-5-7
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Under 12 Min
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Pre-Set
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4 x 50 FREE/ DRILL
10 X 50 FLY/ DRILL
4 X 75 BREAST/ DRILL
4 X 50 BACK/ DRILL
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ALL ON A :10 SEC REST
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Main Set
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4 X 200 FREE
4 X 175 IM
(50 ea. stroke/25 free)
4 x 150 FREE
4 X 125 IM
(25 ea. stroke/50 choice)
4 x 100 FREE
4 x 75 IM
(drop 1 ea. stroke)
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200's on 2:40
175's on 2:35
150's on 2:10
125's on 1:40
100's on 1:20
75's on 1:10
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Kick Set
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6 x 50 dolphin kick on back
tight streamline
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all on 1:10
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Pull Set
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6 x 100
odd: free
even: stroke
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odds on 1:45
evens on 2:00
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Warm-Down
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300 easy
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Total = 6700 SC Yards
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