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Swim Workout Name: WSC 04.12.07
Author: Joshua Usdavin
Date Created: April 12, 2007
Distance/Pool Type: 4300 scy
Swim Workout Category: middle distance
Swim Workout Time: 1:10:20

Reps Distance Interval Stroke Type Comment Totals
170015:00see commentswarm-up/down300 swim
200 pull
200 kick
700 / 15:00
75000:50freestyledrillodds: 25 kick/25 drill
even: 25 drill/25 swim
350 / 05:50
150007:00see commentsswim3 x 100's on 1:20
50 choice fast on :45
150 easy on 2:15
500 / 07:00
130004:30see commentsswim2 x 75's on 1:00
50 choice fast on :45
100 easy on 1:45
300 / 04:30
150007:00see commentsswim3 x 100's on 1:20
50 choice fast on :45
150 easy on 2:15
500 / 07:00
130004:30see commentsswim2 x 75's on 1:00
50 choice fast on :45
100 easy on 1:45
300 / 04:30
120004:00choiceswimFAST!200 / 04:00
140005:20freestylepull 400 / 05:20
135004:40freestylepull 350 / 04:40
130005:45choicekick 300 / 05:45
120003:00choicekick 200 / 03:00
110001:45freestylekick 100 / 01:45
110002:00freestylewarm-up/down 100 / 02:00

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