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 SWIM 400 FREE PULL 200 BACK SWIM 200 BACK PULL 4X25 FREE HARD @30
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WARM UP IS CONTINOUS
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Kick Set
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200 BREAST KICK(SLOW) 2X 25 BREAST KICK FAST 100 BREAST KICK SLOW
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CONTINUE AFTER EACH KICK SET
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Pull Set
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200M FREE PULL 200M BREAST PULL
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20 SECS REST
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Main Set
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25IM ORDER @30 75M BREAST SWIM X4 4X50 FREE @1.00 4X50 BACK @1.10 4X50 BREAST @1.00
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NONE
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Drill Set
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100M FREE 100M BREAST 1PULL 2 KICKS 200M KICK WITH NO KICK BOARD 100M BREAST KICK ON BACK HANDS BY SIDE.
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REST 20SECS AFTER EACH
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Warm-Down
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150 DOUBLE ARM BACK WITH BREAST LEGS
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NONE
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Total = 3300 SC Meters
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