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WorkoutAim Endurance Free and Pace 200 work
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:7100m
AuthorHorst Miehe
Submitted By:Horst Miehe
Email: swimgym@ihug.co.nz
Club:Howick Pakuranga Auckland New Zealand
Club/Author Info:
I am a Level Three Coach in Auckland New Zealand with the 6th placed club in the country (rapidly rising)We train outdoors throughout the year in a 33m High School Pool

Set Category Set Description Set Intervals
Warm-up 10x133 alternate Free, No.1, IM
RI 10 Sec
Drill Set 1x200 Scull
Pre-Set 12x66 Backstroke On 1.15
Main Set 3x800 On 10.00/10.30/11.00
Drill Set 1x200 Scull
Kick Set 2x400 Kick On 5.30 (fins)
Pre-Set 12x33 Dec 1-4 On 40
Main Set 4x200 Broken @ 66 P200
Or 8x100 P800/P1500
On 1.20:1.20:2.00 Dive start each 200
Warm-Down 1x200 Easy

Total = 7100m SC Meters
10000001006

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