Set Category
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Set Description
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Set Intervals
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Warm-up
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500 free paced slowish 200 free kick 250 backstroke 200 back kick 200 im nice and easy
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There are no what so ever intervals during warm up
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Kick Set
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8 25m breastkick @35 max effort 4 25m free @30 max effort 4 50m breastkick @1.00 max effort 2 50m free @1.00 max effort 2 100m breast kick @1.45 max effort 1 100m choicekick @2.00 slow 1 200m breastkick @3.30
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none
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Pull Set
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400 breast pull 300 breast pull 200 breast pull 100 breast pull 400 free pull every 4th lenth do fly
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none
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Pre-Set
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10 25s breast @40 max effort 12 25s im order @30 max effort
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Main Set
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4 200s breast divided into 50 race pace 50m slow 50 race pace 50 slow 100 back swim 12 100s im order @1.45 12 50s free @50 12 100s breast @1.45 12 50s choice @1.00
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Total = addit SC Meters
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