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WorkoutShort but its tough stuff
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:5300
AuthorMatt/Ben
Submitted By:Matt
Club:GBY Dynamo
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 500 Swim
400 IM drill
300 pull
200 kick
100 swim 		none
Pre-Set 12x50 desc 1-4etc.

8x25 sprint halfway

1:00

:30
Main Set 50
100
50
100
50
100
50
100
50
100
50
100
50
100 		:30
1:30
:35
1:25
:40
1:20
:45
1:15
:50
1:10
:55
1:05
1:00
1:00
Main Set 5x300
(25 kick 25 swim
50 kick 50 swim
75 kick 75 swim)= 300
long and stretched out 		5:30
Main Set 3x150 (100 within 5 seconds of best time 50 easy) 3:00

Total = 5300 SC Yards


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