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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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800 free
400 back
200 breast
100 fly
50 free
25 fly
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after the 800 take 2:30
after the 400 take 2:00
after the 200 take 1:30
after the 100 take 1:00
after the 50 take :30
WORK ON STROKE COUNT
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Other
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Main Set
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3*10*100
10*100 free - 2:30
10*100 breast - 3:00
10*100 fly -3:30
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WORK ON LONG STROKES.
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Kick Set
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100 free kick - :45
200 free kick - 1:45
300 free kick - 2:45
400 free kick - 4:45
300 fly kick - 3:45
200 fly kick - 2:45
100 fly kick - 1:45
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WORK ON SPRINTS
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Pull Set
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100 fly -1:00
200 fly - 2:00
100 fly - 1:00
100 breast - 1:05
200 breast - 2:05
100 breast- 1:05
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WORKING ON YOUR STROKE TEQUNEC
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Drill Set
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100 dolphin dives
100 snake drill
200 cork screw
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Warm-Down
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200 fly
200 back
100 free
100 breast
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nice and easy
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Total = 7550 SC Yards
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