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Set Category
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Set Description
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Set Intervals
|
|
Main Set
|
200 free
200 IM-drill
200 choice swim
|
:15 rest
|
|
Pre-Set
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10 x 50s
free
|
:45
|
|
Main Set
|
20 x 50s
fly/free
free should be easy
fly should be fast
|
:50
|
|
Main Set
|
40 x 25s
fly/free
last 20 w/fins
|
:25
|
|
Kick Set
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1000 kick
w/fins
alternating 100 fly, 100 free
|
none
|
|
Main Set
|
15 x 75s
free/fly/free for even ones
fly/free/fly for odd ones
|
1:10
|
|
Other
|
10 x 50s
all out
evens free
odds fly
for time
you should remain at the same time
|
1:30
|
|
Warm-Down
|
275 EZ
|
none
|
|
|
|
|
|
|
|
Total = 6000 SC Yards
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