Set Category
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Set Description
|
Set Intervals
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Warm-up
|
400 free ALL OTHER SETS ARE IM
|
7:00
|
Pull Set
|
100 200 300 400 300 200 100
|
2:00 3:00 5:00 6:00 4:30 2:45 1:45
|
Kick Set
|
100 200 300 400 300 200 100
|
2:00 3:30 5:40 7:00 5:20 3:15 1:50
|
Main Set
|
100 200 300 400 300 200 100
|
2:00 3:00 4:45 6:30 4:20 2:40 1:30
|
Warm-Down
|
200
|
easy
|
|
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|
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Total = 5400 SC Yards
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