Set Category
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Set Description
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Set Intervals
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Warm-up
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300 Freestyle 200 Kick 100 pull
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No break except to put fins on
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Main Set
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5 x 100 freestyle
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1:30 to 2:00 minutes depending on fitness level
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Kick Set
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1 x 100 fly kick 1 x 100 back kick 1x 100 free kick 1 x 50 fly kick 1 x 50 free kick 1 x 200 IM
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30 second break between sets No break between these 50's
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Other
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5 x 50 ascend 5 x 50 ascend
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30 second break between
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Warm-Down
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1 x 50 freestyle 1 x 50 breaststroke 1 x 50 freestyle 1 x 50 breaststroke
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Total = 2400 SC Yards
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