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WorkoutThis is a workout that i love to hate.
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6000
AuthorDavid Stevens
Submitted By:Nick Bowlin
Club:HEAT(Hazelwood Elite Aquatic Team)
Club/Author Info:
http://www.heatswimming.org
Set Category Set Description Set Intervals
Warm-up 200 Kick
200 Pull
200 Choice 		No intervals, but don't loaf it.
Pre-Set 12x75's

1-3 rotate drill for a 25
4-6 rotate build for a 25
7-9 rotate sprint for a 25 		1:10 for 1-9
:50 or better for 10-12
Main Set 20x200's 1-4 your best time plus 25 seconds
5 FAST
6-9 your best time plus 20 seconds
10 FAST
11-14 your best time plus 15 seconds
15 FAST
16-19 your best time plus 10 seconds
20 your best time plus 5-10 seconds
Kick Set 10x100's Kick 1:30-1:50
Keep a steady strong pace throughout the set.
Warm-Down 400 Easy No interval, but strong good stroke.

Total = 6000 SC Yards


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