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WorkoutNew Years Day Workout
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
AuthorBen Nigro
Submitted By:Matt
Email: K8blaker@aol.com
Club:GBY Dynamo
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 swim
300 pull
200 kick
200 drill
100 swim
Pre-Set 8x50 swim desc. 1-4 5-8
4x50 kick
all on 1:00
then take 2 min break to prepare for next set
Main Set 100x100 1:40 (get it 100x100 on the 100)
Warm-Down 300 swim

Total = 12100 SC Yards

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