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WorkoutLong Ladder
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:12500
AuthorSean
Submitted By:Sean
Email: smurphyswimmer@hotmail.com
Club:uw-whitewater
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 400 swim - Breath 3-5-3-5 by 25
200 Free kick
300 pull
4 x 100 IM Drill
No Interval
Main Set 1000 13:20
2 x 500 6:15
900 12:00
2 x 450 5:30
800 10:40
2 x 400 5:00
700 9:20
2 x 350 4:15
600 8:00
2 x 300 3:45
500 6:40
2 x 250 3:00
400 5:20
2 x 200 2:30
300 4:00
2 x 150 1:45
200 2:40
2 x 100 1:15
100 1:20
2 x 50 :45










Warm-Down 200 Easy Swim



Total = 12500 SC Yards
10000001212

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