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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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600 swim
400 pull
500 kick
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25:00 for the whole thing
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Kick Set
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12x100 fr k w/ bd
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3 on 1:50
3 on 1:45
3 on 1:40
3 on 1:30
200 ez
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Drill Set
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12x50 drill swim free (catchup)
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1:00
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Pre-Set
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12x100 fr dec. 1-3, 4-6, 7-9, 10-12
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1:20
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Main Set
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10x100
9x150
8x200
7x250
6x300
5x350
4x400
3x450
2x500
1x550
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(all 1:15 pace)
100s 1:15
150s 1:50
200s 2:30
250s 3:10
300s 3:45
350s 4:25
400s 5:00
450s 5:40
500s 6:15
550 6:50
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Pull Set
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4x300 ez
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5:00
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Warm-Down
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500 ez
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the quicker u finish, the quicker u can hit the showers :-)
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Total = 10000 SC Yards
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