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WorkoutStandard GA practice
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:10500
AuthorDick Shoulberg
Submitted By:Robert Jankiss
Email: ripbigchicken@altavista.com
Club:GAAC
Club/Author Info: Dick Shoulberg is 2000 Goodwill Games head coach and 2001 Pan Pac Head girls coach

Set Category Set Description Set Intervals
Warm-up 2x200 free with snorkel
1x500 free with snorkel
repeat 3 times
2:20
5:45
Main Set 1x 1000 paddles
1x 0 paddles off snorkel on
3x 200 free with snorkel
1x 0 snorkel off paddles on
3x 275 back with paddles
repeat 3 times
10:35
:15
2:30
:15
3:10
Warm-Down 6x 100 IM 1:10


Total = 10500 SC Yards
10000001110

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