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Swim Workout Name: WSC 09.06.08 Staples
Author: Dean Osterloh
Date Created: September 05, 2008
Distance/Pool Type: 3700 scm
Swim Workout Category: sprint
Swim Workout Time: 1:27:45

Reps Distance Interval Stroke Type Comment Totals
1140025:00see commentswarm-up/down600 Free
400 Kick
400 IM Drill - LOOSEN
1400 / 25:00
170012:00freestyleswimHeart Rate

300 Free @ 4:30
2x100 Build @ 1:45
4x50 @ 1:00 Descend
700 / 12:00
255001:45freestyleswim3 Person Relays (BLOCKS)

[or 18x100 (2 Person)]

1-5: EZ (1-4)
6-10: Build (4-8)
11-15: Even Pace (9-12)
16-20: Hard (13-15)
21-25: Best Effort (16-18)
1250 / 43:45
135007:00choicewarm-up/downEZ350 / 07:00

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