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Workout200 fly/400 IM
Ability Level:USS Sr./Jr. National Level
Type:Butterfly
Course:SC Yards
Duration:120 + Minutes
Distance:7700
Authorscott
Submitted By:scott
Club:n/a
Club/Author Info:email me to tell me what you think
Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s build 		the 1st set starts 10 minutes into practice...so that is how long you have for wam-up
Pre-Set 24 x 25s
12-underwater fly kick w/fins
12-fly swim w/fins-fast 		:40
Main Set 5 x 400s
2-IM
2-fly
2-choice
heart rate 16 		:30 rest between
Pull Set 5 x 100s
pull fly 		1:30
Other 2 x (4 x 100s)
AFAP
1st round-fly
2nd round-IM order
This is a Lacate Tolerance set 		100s are on 2:00
2:00 break between rounds
Kick Set 10 x 100s
kick w/fins 		1:35
Main Set 10 x 200s
odds-IM
evens-free 		2:45
Warm-Down 300 EZ none

Total = 7700 SC Yards


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