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Swim Workout Name: Frieda 04.06.07
Author: Dean Osterloh
Date Created: April 06, 2007
Distance/Pool Type: 4500 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:24:30

Reps Distance Interval Stroke Type Comment Totals
110003:00choicewarm-up/downLoosen100 / 03:00
140006:00individual medleywarm-up/downRIM Drill400 / 06:00
230003:30freestyleswimModerate600 / 07:00
87501:30freestyledrill6/3/6 (Elbows and toes)600 / 12:00
1610001:45freestyledrill1-4: Finger-tip drag
5-8: Catch-up
9-12: Previous + Reach
13-16: Accelerated Finish
1600 / 28:00
82500:45freestyleswimShooters
1/2 Streamline
1/2 Sprint
200 / 06:00
230003:45freestylehypoxicBreathe 7/3/5 by 100
Descend 1-2
600 / 07:30
140015:00freestyleswimRelays - turn drills

Warm-down 200

Announce:
*Emily's 9 miler
*Save Completed
*Being engaged
400 / 15:00

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