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Workout2 minutes between sets (fixed)
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:7150
Authormatt
Submitted By:matt
Club:dynamo
Club/Author Info: tell me what you think.

Set Category Set Description Set Intervals
Warm-up 800 (Swim pull kick swim)
6x50(1-2 Kick and roll, 3-4 1/2 cycle 5-6 catch up)
3x100 (50 streamline kick 50 swim)
1x400 (reverse IM/free by 50)
200 swim smooth 		14:00
:50

1:30
6:00
2:30
Main Set 3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100 (Whole thing twice (see below)) 		2:40
1:20
2:30
1:15

2:20
1:10

2:10
1:05
Main Set 3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100 		2:40
1:20
2:30
1:15

2:20
1:10

2:10
1:05
Main Set 6x50 free sprint
1x100
4x25
4x25
1x50
1x100 		:55
1:05
:30
:15
1:00
1:00
Warm-Down 200 3:00

Total = 7150 SC Yards


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