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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 swim
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No interval
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Drill Set
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20x50 all drill 5 of each stroke
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All on :50
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Main Set
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1x600
2x500
3x400
4x300
5x200
6x100
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600 on 7:30
500's on 6:15
400's on 5:00
300's on 3:45
200's on 2:30
100's on 1:15
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Kick Set
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10x100
20x50 w/ fins
No boards
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100's on 1:45
50's on :40
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Main Set
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8x600
Last 2 w/ fins
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First 6 on 7:00
Last 2 on 6:30
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Drill Set
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8x50 Drill
50 fly
25 fly/25 back
50 back
25 back/25 breast
50 Breast
25 breast/25 free
50 free
50 distance per stroke
*Do this set twice
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1st set on 1:00
2nd set on :45
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Warm-Down
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1000 easy
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No interval
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Total = 16200 SC Yards
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