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Warm Up
|
200 swim
200 kick
200 pull
|
|
|
|
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Pull Set
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6 x 100 pull @ 1:30
·
breathe 3/5/3/5 by 25′s
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IM Set A
|
4 x through [1
round each stroke]:
·
4 x 25 swim @ :40 or r=:15
·
1 x 100 swim @ 1:45 or r=:30
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Recovery Set
|
4 x 50 [25
scull/25 pull] r=:15
|
|
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IM Set B
|
4 x through [1
round each stroke]:
·
4 x 25 swim @ :40 or r=:15
·
2 x 50 swim @ 1:00 or r=:20
|
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Bonus Kick Set
|
3 x 100 kick @
1:45
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Cool Down
|
200 choice
|
TOTAL: 3500
Yards
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