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Ability Level:USS Pre-Senior Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorMatt Tkach
Submitted By:Matt Tkach
Email: k8blaker@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 swim 300 kick 200 IM 200 Drill None
Pre-Set 16x25 im order(distance per stroke, build, drill, sprint)x4 :30
Main Set 2x50 on :35
2x100 on 1:15
2x50 on :35
2x100 on 1:10

50 EZ
Kick Set 10x50 kick on 1:00

Main Set 24x50 on :40 sprint
Main Set 8x100 100% on 2:00
Warm-Down 8x50 free/2x arm back stroke on 1:00

Total = 5150 SC Yards

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