Matt Hall, Rowan Aquatic Club
This is the main set only – takes about 90 minutes. First time through is freestyle, rounds 2 & 3 are choice stroke.
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3 X (10 x 100 SPRINT off of the blocks) |
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what to do |
within best time |
interval |
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2x kick |
20 seconds |
2:30 |
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2x 75 kick/25 sprint |
16 seconds |
2:40 |
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2x 50 kick/50 sprint |
12 seconds |
2:50 |
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2x 25 kick/75 sprint |
8 seconds |
3:00 |
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2x sprint |
4 seconds |
3:10 |
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200 EZ on 4:40 |
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The Swimming Wizard 