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Set Category
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Set Description
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Set Intervals
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Warm-up
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200m Loosen up...Choice
4*100m Variables (50Fast,50ez/50ez,50Fast/100ez/
100fast
4*100 Kick Variables
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200m 5-10seconds rest
Variables-2:00
Kick-2:15
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Main Set
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(Start with 6 and add two once a week until you reach 20.)
6*125 Fast Free!
(Next time-8*125)
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1:45
(Slower swimmers may want to start at 1:55 or even 2:00)
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Warm-Down
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400 Loosen-Ez,relaxing,cooldown
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Pre-Set
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8*25
Start at middle of pool
Set focus-Turns
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5 secs rest
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Other
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10*50
odds-kick/swim
evens-swim/kick
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1:05
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Other
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3*300m
1-Breast pull
2-Breast kick
3-Strong Breast
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Continuous
Or- 10 secs rest
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Other
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4 dive 25's
IM order
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Total = 3850m SC Meters
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