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Workoutanaerobic sprint any stroke
Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Meters
Duration:90 Minutes
Distance:4100
AuthorKen Anderson
Submitted By:Ken Anderson
Email: kena@peterboro.net
Club:Trent Swim Club
Club/Author Info:Head Coach
Trent Swim Club


Set Category Set Description Set Intervals
Warm-up 12 * 75 alternate fist closed/drill/swim
and scull/drill/build



15 seconds rest

Pre-Set 400 Pull Free or Back
300 Back Kick/Breast Swim
200 Choice
4 * 25 2 Fast/1 Recovery/1 Fast


20 seconds rest

Main Set
36 * 50 on 1:00
1-18) 2 Fast/ 1 Recovery
19-36) 1 Fast/ 2 Easy
30 to 15 seconds rest

Warm-Down
400 Pull with paddles optional



























Total = 4100 SC Meters
10000000107

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