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WorkoutLong Workout
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:9000
AuthorLouis Wong
Submitted By:Louis Wong
Email: llrules00@aol.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 1000 Free Breath 3/5/3/7 15'00
Drill Set 8 by 100 Free
odd-drill/sprint/kick/sprint
even-breath every 7/drill/breath every 9/drill
1'40
Pre-Set 10 by 100 Free 1'30
Main Set 6 by 400 Free 4'50

Pull Set 5 by 200 Free with paddles 2'40
Kick Set 4 by 400 Kick free
odd with kick board
even with out kick board
6'45
Drill Set 4 by 100 Free
25 one-arm/25 lifeguard free/25 one-arm/25 breath every 9 strokes
1'45
Warm-Down 800 choice 20'00

Total = 9000 SC Yards
10000001007

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.