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WorkoutBring out the Berzerkers!!
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Submitted By:jon
Email: phatswimmer@hotmail.com
Club/Author Info:
A true Burrzerker!

Set Category Set Description Set Intervals
Warm-up 200 free
200 IM
200 Drill
200 Kick

15 seconds rest between
Pre-Set 8*150's build up odd free even IM fly,back,breast free on 2:00 IM on 2:10
Main Set 5*200's 2*50's kick
5*200's 4*50's kick
5*200's 6*50's kick
backwards 400Im easy kick swim the fly
200's on 2.15 - kick on :45
200's on 2.10 - kick on :50
200's on 5 seconds rest as fast as you can go-kick on :55
Pre-Set 10* 125's 50 build 50 kick sprint rest 20 seconds sprint 25 odd free even stroke.

2*broken 200's from the blocks kick the 3rd 50


Warm-Down 400 Choice

Total = 8050 SC Yards

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