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Workoutperfect for the 50 free and fly
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:4000
Authorscott
Submitted By:scott
Club:
Club/Author Info:please email me with what you think about my workouts
Set Category Set Description Set Intervals
Warm-up 200 free
100 kick
100 drill 		none
Pre-Set 5 x 50s
power down
free back 		:45
Main Set 40 x 25
free/power
20 w/out fins
20 w/fins
fast 		:30
Main Set 20 x 50s
power down
free back
10 w/out fins
10 w/fins
fast 		:50
Main Set 10 x 75s
power/free/power
all out
no fins
this is so that you will build your sprinting endurance at the end of the 50 		1:10
Pull Set 10 x 50s
kick w/fins
power 		:45
Warm-Down 200 EZ none

Total = 4000 SC Yards


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