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 yds. freestyle (4 laps)
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Take a 1 minuet break afterwards
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Main Set
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100 yds. butterfly arms (4 laps) 100 yds. butterfly kick (4 laps) 50 yds. butterfly (2 laps)
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Take 10 second break in betweeen each set of laps; Take a 1 minuet break afterwards
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Main Set
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100 yds. backstroke arms (4 laps) 100 yds. backstroke kick (4 laps) 50 yds. backstroke (2 laps)
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Take 10 second break in betweeen each set of laps; Take a 1 minuet break afterwards
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Main Set
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100 yds. breaststroke arms (4 laps) 100 yds. breaststroke kick (4 laps) 50 yds. breaststroke (2 laps)
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Take 10 second break in betweeen each set of laps; Take a 1 minuet break afterwards
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100 yds. freestyle arms (4 laps) 100 yds. freestyle kick (4 laps) 50 yds. freestyle (2 laps)
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Take 10 second break in betweeen each set of laps; Take a 1 minuet break afterwards
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Warm-Down
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200 yds. IM (8 laps: 50 yds.(2 laps)butterfly 50 yds.(2 laps)backstroke 50 yds.(2laps)breaststroke 50 yds.(2 laps)freestyle)
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Total = 1400y SC Yards
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