Set Category
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Set Description
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Set Intervals
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Warm-up
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400 IM drill 400 free
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No interval
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Drill Set
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20x50 drill five of each stroke
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All on 1:00
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Main Set
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This set is done four times through 800 IM 4x100 one set of each stroke
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800 on 12:00 100's on 1:20 Breast on 1:25
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Pre-Set
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8x75 IM no free Descend 1-4
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All on 1:05
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Main Set
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4x100 2x200 1x400 All out
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100's on 2:00 200's on 4:00 400 on 8:00
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Other
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4x(4x25) 1st four fly 2nd four back 3rd four breast 4th four free 2 kick(underwater for fly) 2 sprint
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Fly, back, free on :22 Breast on :25
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Warm-Down
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1200 swim
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Total = 10000 SC Yards
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