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WorkoutHard fast main set
Ability Level:USS Sr./Jr. National Level
Course:SC Meters
Duration:60 Minutes
Submitted By:Kelly Cook
Email: none
Club/Author Info: Mad Hard

Set Category Set Description Set Intervals
Warm-up 800 Swim/Kick/Pull/Swim No Rest
Pre-Set 10 x 50 your choice on .50
Main Set 3x150 3x100 3x75 3x25
2x150 2x100 2x75 2x25
1x150 1x100 1x75 1x25
150 (fr) on 2:10 dec (1-3)(1-2)(1)
100 (st) on 1:30 dec (1-3)(1-2)(1)
75 (fr) on 1:15 dec (1-3)(1-2)(1)
25 (st) on .40 MAX
Warm-Down 200 yc easy

Total = ?? SC Meters

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