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JS_080405_SRE_Fly_WorkoutExport.zip
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#10 080405 Fly Group 4,000M main set (odds = fly, evens = choice), total = 6,100 LCM (2 hours swim).
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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_080405_SRE_Dist_WorkoutExport.zip
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#9 080405 Distance Group 5,700M main set with descending intervals, total = 6,700 LCM (2 hours swim, + 30 min. dryland). WM format.
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Category: Elite,
Physiotype: Distance,
Season: Mid Season,
Stroke: Free
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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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LJ-110804-1130-WorkoutExport.zip
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#1130 Thurs SCM. 1,600M Main set: a pyramid, on a desc. interval. Challenging! Keeps you thinking throughout. Goal is to hold the same pace throughout entire set as the intervals get tougher. Good for both middle distance and distance swimmers. 3,100M total, 59 minutes.
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Lucy Johnson
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