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WorkoutDistance Workout
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:8400
AuthorMike Polk
Submitted By:Nicole
Email: SwimrGrl11@aol.com
Club:Boulder City Henderson Swim Team
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1 x 400 free
1 x 300 25 kick 25 swim
1 x 300 25 drill 25 swim
no interval
Pre-Set 8 x 50 25 kick 25 swim :50
Pre-Set 8 x 75 swim
4 on :55
4 on :50
Main Set 1 x 2000 descend 500's
2 x 1000 negative split
4 x 500 descend 1-4
1:00 rest after 2000
:45 rest after 1000's
:30 rest after 500's
Warm-Down 1 x 400 backstroke no interval

Total = 8400 SC Yards
10000001218

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