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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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200 free
100 kick
100 drill
200 free
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none
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|
Pre-Set
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10 x 50s
choice
descending by 5
|
:45
|
|
Main Set
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5 x 200s
free
|
2:35
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|
Main Set
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10 x 100s
free
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1:10 for the 1st 5
1:15 for the 2nd 5
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|
Main Set
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20 x 50s
free/choice
|
:45
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Main Set
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40 x 25s
free/choice
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:25
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|
Kick Set
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3 x 200s kick
4 x 100s kick
w/fins
choice
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15 secs rest after the 200s
10 secs rest after the 100s
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Other
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5 x 50s
all out
power stroke
you should be near your times that you would go in a race
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1:30
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Warm-Down
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150 EZ
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|
|
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Total = 6500 SC Yards
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