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Warm Up (1000)
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200 swim
200 kick
12 x 50 pull @
1:00 or r=:10
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IM Set A (900)
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12 x 75 @ 1:45
or r=:20
·
25 kick/50 swim
·
3 each stroke
·
reverse IM order
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IM Set B (400)
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16 x 25 @ :40
or r=:15
·
4 each stroke
·
descend times 1-3, 4-6, etc.
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Kick Set (400)
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4 x 100 kick @
1:45
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Cool Down (300)
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300 choice
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TOTAL: 3000
Yards
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