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Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:LC Meters
Duration:90 Minutes
Submitted By:Antonio
Email: hoihoi@gohip.com
Club/Author Info:its a little club in the UK

Set Category Set Description Set Intervals
Warm-up 600m fly non-stop
Main Set 30x100m FC on 1:30
Other 5x200m IM on 4min
Warm-Down 400m choice
nice and easy

Total = 5000 LC Meters

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