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Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Meters
Duration:120 Minutes
Distance:10 K
AuthorCoach Hollywood
Submitted By:Gary Edward Hollywood
Email: garyhollywood@wvdc.freeserve.co.uk
Club:Durham University Aquatics
Club/Author Info:Gary hails from Ireland,currently coaches in Great Britain, and admires Tom Dolan's phylosophy to training!!

Set Category Set Description Set Intervals
Warm-up This set is based on 1.15 cycles. The idea is to progress each 1K at a faster pace 1 x 3000 / 37min 30sec's
Main Set The idea is to swim each 500 at a strong pace but one which you can just manage to hold for the duration of the set. 10 x 500 / 6min 15sec's
Warm-Down Swim the 2nd 1000 slower than the first 2 x 1000 / 12min 30sec's

Total = 10 K SC Meters

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