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Workoutsprinting hurts
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Submitted By:andrew
Email: navigar@maine.rr.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1000 skips:
200 swim
200 kick (no fins)
200 IM drill
200 pull (no paddles)
200 swim
Pre-Set 8x25 half fast/half easy
20x75 all out free
8x25 on :50
1st 10 on 1:05
2nd 10 on :55
Drill Set 12x25 drill IM order
3 fly
3 back
3 breast
3 free
Pull Set 10x100 pull (no paddles) hold fastest pace 1:15

Kick Set 20x50 kick, with fins, streamline kick no boards whatsoever 1:00
Main Set 20x100
100 EZ
1x100 on 1:05
1x100 on 1:15
2x100 on 1:05
2x100 on 1:15
3x100 on 1:05
3x100 on 1:15
4x100 on 1:05
4x100 on 1:15 You should be under 1:00 for every single one of these

1st 5: fly on 2:45
2nd 5: back on 2:30
3rd 5: breast on 3:00
4th 5: free on 2:20

1st on 5:00
2nd on 4:45
3rd on 4:30
4th on 4:15

100 EZ on 2:00
Warm-Down 500 EZ drill: paddles, snorkel, fins, pull buoys, or boards none
Other 1x200 for time
1x100 for time
go at the most :05 slower than your fastest
Warm-Down 100 EZ

Total = 12000 SC Yards

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