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Workoutlots of short sets
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:7500
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:tell me what you think.

Set Category Set Description Set Intervals
Warm-up 800 swim
600 pull
400 kick
none
Pre-Set 12 x 50s
descend by 4
:45
Main Set 4 x 300s
free
heart rate 16
w/paddles
3:45
Pull Set 1 x 800
pull w/pull buoy
none
Kick Set 400
kick w/fins
none
Main Set 5 x 150s
hypoxic
breathing 3-5-7 by 50s
2:00
Main Set 3 x 300s
FAST
w/paddles an fins
3:30
Main Set 20 x 50s
Threshold Pace
-2 seconds per 50
:45
Warm-Down 250 EZ none

Total = 7500 SC Yards
10000001121

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