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js_110829_tridentsc.pdf
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AA level swimmers, 12-13 years. 1,800Y kick set (with snorkels), 1,500Y drill set, 1,200 swim set, 5,300Y total in 98 minutes. PDF version.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: General
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Coach: Jack Simon
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JS_080404_China_WorkoutExport.zip
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A.M. workout: 3,200M main set, 1/2 IM, 1/2 free w/fins & snorkels. 1,900M kick set, some fins, some shoes. 5,900M total, 104 minutes.
P.M. workout: Dryland. 4,050M main IM set, drill/build. 6,400M total. 133 minutes.
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Category: Elite,
Physiotype: Strokers,
Season: Mid Season,
Stroke: IM
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Coach: Jack Simon
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JS_080319_China_WorkoutExport.zip
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Fly, kicking, turns. 800M main fly set. 4,500M total, 108 minutes.
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Category: Elite,
Physiotype: Strokers,
Season: Mid Season,
Stroke: Fly
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Coach: Jack Simon
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JS_080222_China_WorkoutExport.zip
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THIS IS A GOOD IM SET (BUT THE SWIMMERS DID NOT DO A VERY GOOD JOB ON THIS SET).
2,800M main set, 3,600M total, 65 minutes. All 4 strokes in main set, some fly with fins, some drill.
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Category: Elite,
Physiotype: Strokers,
Season: Early Season,
Stroke: IM
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Coach: Jack Simon
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JS_110901_tridentsc_WorkoutExport.zip
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AA level swimmers, 12-13 years. 3,300Y main set, ascending intervals with descending speed of swims. Workout includes a fly set and a sprint set (with fins) prior to the main set. 5,500Y total, 96 minutes.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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JS_110831_tridentsc_WorkoutExport.zip
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AA level swimmers, 12-13 years. 1,600Y IM main set; 1,200Y hypoxic pull set; 4,700Y total, 96 minutes.
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Category: Senior,
Physiotype: Strokers,
Season: Early Season,
Stroke: IM
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Coach: Jack Simon
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JS_110829_tridentsc_WorkoutExport.zip
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AA level swimmers, 12-13 years. 1,800Y kick set (with snorkels), 1,500Y drill set, 1,200 swim set, 5,300Y total in 98 minutes.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: General
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Coach: Jack Simon
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JS_110830_tridentsc_WorkoutExport.zip
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AA level swimmers 12-13 years. Main set = 4,200Y, swim/drill. Total = 5,900Y, 94 minutes.
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Category: Senior,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Jack Simon
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Workout MVN for 12_31_11.doc
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New Year's Eve 2011 Countdown! Written for the 10 & Under group. All 50's after warm-up. 3,400 SCY total.
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Category: 9-12,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: General
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Coach: Bryan Dedeaux
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MA-RMroz-MD-FR-ES-5-5.txt
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Test Workout to see if this appears in the workouts search section.
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Category: Novice,
Physiotype: Strokers,
Season: Mid Season,
Stroke: Free
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Coach: Bob Mroz
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