--- Find A Workout ---
| Workout | A real killer!! |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 7700m |
| Author | Graham Wardell |
| Submitted By: | Graham Wardell |
| Club: | REN 96 Swim Team |
| Club/Author Info: | Scotland's No. 1 Swim Team!
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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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3 (200m free, 200m IM)
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6.30
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Main Set
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1 x 800m Free
2 x 600m Free
3 x 400m Free
4 x 200m #1 Free
#2 50 Fly 150 Free
#3 100 Fly 100 Free
#4 150 Fly 50 Free
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800 on 10.40
600's on 8.00
400's on 5.20
200's on 3.00
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Kick Set
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20 x 50m kick odds 25 steady/fast
evens 25 fast/steady
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1.00
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Main Set
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400m pull as 50 Free 50 Back
2 x 200 pull as 50 Free 50 Back
4 x 100 pull as 50 Free 50 Back
4 x 50 pull Back
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400 on 6.00
200's on 3.00
100's on 1.30
50's on .45
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Warm-Down
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200 ez choice
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Total = 7700m SC Meters
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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