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WorkoutChristmas break(Very hard)
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:20 Minutes
AuthorCrazy man
Submitted By:swimmer
Email: ?
Club/Author Info: ?

Set Category Set Description Set Intervals
Warm-up 1000 swim No interval
Drill Set 20x50 all drill 5 of each stroke All on :50
Main Set 1x600
600 on 7:30
500's on 6:15
400's on 5:00
300's on 3:45
200's on 2:30
100's on 1:15
Kick Set 10x100
20x50 w/ fins
No boards
100's on 1:45
50's on :40
Main Set 8x600
Last 2 w/ fins
First 6 on 7:00
Last 2 on 6:30
Drill Set 8x50 Drill
50 fly
25 fly/25 back
50 back
25 back/25 breast
50 Breast
25 breast/25 free
50 free
50 distance per stroke

*Do this set twice
1st set on 1:00
2nd set on :45
Warm-Down 1000 easy No interval

Total = 16200 SC Yards

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