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WorkoutVery F*ckin Hard
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:10100
AuthorJohn Thompson
Submitted By:John Thompson
Email: jttom@perst.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 700 O/C
4x50 O/C Desc.1-4 on 55
W/U
Pre-Set 4x200 on 3.30 IM order
50 Pull 50 Kick 50 Drill 50 Swim

Total 800m
P/S
Main Set All F/C
5x400 on 5.10
10x200 on 2.40
20x100 on 1.25
40x50 on 45

Total 8000
M/S
Warm-Down 4x100 O/C R. 20
Pulse 120

Total 400
S/D



Total = 10100 SC Meters
10000001090

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