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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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1000 easy swim
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change strokes except fly include drills, some kick totally otptional warm up must be done in 16 minutes
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Pre-Set
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16*50 i.m. descend every four
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55 seconds
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Kick Set
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16*50 kick intensity 80%
1-free-3fly-5-back-7-fly
2-4-6-8-breast twice through
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1 minute
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Main Set
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5*200 breast every 75 change intensity last 50 faster by 3 seconds from the first
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85% en3 , big emphasis in the synchronization when change the intensity
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Pull Set
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20#50 pull small puddles , even fresstyle ,odd breastroke
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55 seconds 75%intensity
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Main Set
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speed set for breastroke 4*25 all out all breastrke plus 50 all out with dive
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twice through this set 25 are every 45 seconds 50 i with 100 warm down after
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Warm-Down
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1000 warm doun with fins , change strokes include drills , no fly
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Total = 5700 LC Meters
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