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070310_5338.doc
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Mid-Distance Free 3,500 Yards
Designed by Mark Moore
3/10/07
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Category: Masters,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Mark Moore
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10000000186.pdf
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Middle Distance Free SC Yards 120 Minutes 5250
Aerobic/EN2-EN3(Depends on Swimmer)
Ascending intervals in Main Set, with descending target times for swims
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Category: High School,
Physiotype: Middle Distance,
Season: Early Season,
Stroke: Free
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Coach: Community Database
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10000000178.pdf
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Distance Free LC Meters 3 Hours 20 Minutes 15,000M
(Written by a 2-time member of the Canadian Pan Pacs coaching staff)
Need a tough mind for this one! Boring, but challenging.
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Category: Elite,
Physiotype: Distance,
Season: Early Season,
Stroke: Free
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Coach: Community Database
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10000000177.pdf
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Middle Distance Free SC Yards 120+ Minutes 7250Y Aerobic/EN3
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Category: High School,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Community Database
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10000000170.pdf
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Middle Distance Free SC Yards 120 Minutes 5350Y Aerobic/EN2 set
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Category: High School,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Community Database
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js_080410pm_sre_dist.pdf
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#19 080410 pm LCM 4,000 Main set; snorkel; kick with fins; drill with fins and snorkel. Swim sets same as workout #18. 7,100M total, (2 hours 5 minutes)+ 2 dryland sessions totaling 1 hour 20 minutes. PDF file.
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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_080410pm_SRE_Dist_WorkoutExport.zip
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#19 080410 pm LCM 4,000 Main set; snorkel; kick with fins; drill with fins and snorkel. Swim sets same as workout #18. 7,100M total, (2 hours 5 minutes)+ 2 dryland sessions totaling 1 hour 20 minutes. 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_080410pm_sre_middist.pdf
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#18 080410 pm LCM 4,000 Main set; snorkel; kick with fins; drill with fins and snorkel; 7,000M total + 20:00 dryland. PDF file.
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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_080410pm_SRE_MidDist_WorkoutExport.zip
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#18 080410 pm LCM 4,000 Main set; snorkel; kick with fins; drill with fins and snorkel; 7,000M total + 20:00 dryland. WM format.
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Category: Elite,
Physiotype: Middle Distance,
Season: Mid Season,
Stroke: Free
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Coach: Jack Simon
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js_080410am_sre_dist.pdf
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#15 080410am. LCM. 1,000 snorkel swims, 3,000 drill/swim with fins, 2,000 kick with fins, 1,200 swim. Total = 7,500M, 121 minutes. PDF file.
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Category: Elite,
Physiotype: Distance,
Season: Mid Season,
Stroke: Free
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Coach: Jack Simon
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