Set Category
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Set Description
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Set Intervals
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Warm-up
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400 free(first 200 easy last 200 hard)
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Wait :30 then move on to next set
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Pre-Set
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2*200 IM 1*50fly 1*50back 1*50breast 1*50free
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:10 between IMs :05 between 50s
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Main Set
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200fly 200back 200breast 200free
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:15 between 200s
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Kick Set
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400IM kick
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:30 the move on to next set
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Warm-Down
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300 your choice
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Total = 2500 SC Meters
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