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WorkoutArms of stuff thats stronger than steel
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:a lot
AuthorBill (Ratio)
Submitted By:Bill (Ratio)
Club:North St. Paul Gangstas
Club/Author Info: It's another great workout from the NSPGs. You might not be able to take this one, it's pretty dang tough dude. Why can we do it?
Baby cause we're Thugs!

Set Category Set Description Set Intervals
Warm-up Get warmed again, but this time get really warmed, it will be brutal!! 15 min, do it all dawg
Pre-Set 6x 100s odd drill fly on 1:40, even free on 1:30
Main Set 4 x 200s fly
16 x 100s fly
20 x 100s fly 		200s on 2:50
1-8 100s on 1:40 9-16 100s on 1:30
50s on 1:00 i know you thought it was sprint free but i thought you could use some work on fly, especially if your name is Jake!
Kick Set 20 min vertical kick 1 min on 30 seconds off. this is so crazy man
we the NSPGs like hard working
Warm-Down 2 x 100s fly off the blocks Give yourself some good amount of rest make sure these are all out sprint. Try to go with in 5 secs of your PB, so if your Jim go a 1:14.
Warm-Down Now this time really warm down, if you didnt make the whole workout do it again tomorrow you loser!

Total = a lot SC Yards


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