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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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600 free
400 kick
200 pull
100 i.m. drill
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10 seconds between each
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Pre-Set
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16x25 odds are free build
evens are stroke build
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free on :25 stroke on :35
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Main Set
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3x100 Build free
200 pull
go through this set 4 times
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100's on 1:30
start the set over when everybody in your lane is done
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Kick Set
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10x50 fast down, moderate back, your choice mix up strokes
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1:05 or 1:10
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Other
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3x100's all out
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the first one on 1:25
the second one on 1:20
the last one as fast as you can
start cool down right after you finish the last 100
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Warm-Down
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4x75's 25 back 25 drill 25 dps
200 easy
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20 seconds rest on 75's
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Total = 5000 SC Yards
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