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Workoutall around storke endurance
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:5400
Authorscott
Submitted By:scott
Club:n/a
Club/Author Info:e-mail me and tell me what you think?
Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s free 		10:00
Pre-Set 12 x 50s
free
descend by 4 		:45
Pull Set 1000 free
w/bouy
Anaerobic Threshold Pace
(around heart rate 18) 		none
Main Set 5 x 200s IM
heart rate 16 		3:00
Kick Set 10 x 50s
kick w/board 		1:00
Main Set 20 x 25s
power stroke
fast 		:30/:35
Main Set 10 x 75s
IM no free 		1:10
Main Set 5 x 50s
ALL OUT
power stroke 		2:00
Warm-Down 300 EZ none

Total = 5400 SC Yards


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