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Workout	Team members love to hate this one.
Ability Level:	USS Sr./Jr. National Level
Type:	General
Course:	LC Meters
Duration:	120 + Minutes
Distance:	10600
Author	Ron Forrest
Submitted By:	Ron Forrest
Club:	Fort Worth Area Swim Team.
Club/Author Info:	We generally do this set once a year. Intervals are not that tough, but if swimmers are sprinting 100's from the start, this set is extremly hard by the end. Goal is to hold best quality possible on 100's for as long as possible. (no drill on IM's).

Set Category	Set Description	Set Intervals
Warm-up	10 x 100 alt.50free/50 no free drill	1:45
Main Set	1600 I.M. 1 X 100 FREE--SPRINT ALL OUT 1200 I.M. 2 X 100 FREE--SPRINT ALL OUT 800 I.M. 3 X 100 FREE--SPRINT ALL OUT 600 I.M. 4 X 100 FREE-SPRINT ALL OUT 400 I.M. 5 X 100 FREE-SPRINT ALL OUT 300 I.M. 6 X 100 FREE-SPRINT ALL OUT 200 I.M. 7 X 100 FREE-SPRINT ALL OUT 100I.M. 8 X 100 FREE-SPRINT ALL OUT	1600IM ON 30 MIN. 100 FREE ON 2:00 1200IM ON 23 MIN. 2X100FREE ON 2:00 800IM ON 15:00 3X100FREE ON 2:00 600IM ON 11 MIN. 4 X 100 FREE ON 2:00 400IM ON 8:00 5 X 100 FREE ON 2:00 300IM ON 6:00 6 X 100 FREE ON 2:00 200IM ON 4:00 7 X100 FREE ON 2:00 100IM ON 2:00 8 X 100 FREE ON 2:00
Warm-Down	800-1000 Easy warm down with lots of drill	no interval






		Total = 10600 LC Meters

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