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As promised, I am posting some workouts that are designed more for intermediate/advanced level divers. This particular one is designed around one main ladder set which has been a benchmark/challenge set of mine for years, and it's done in a 50M (long course) pool. By benchmark, I mean that since I've done this exact set or close variations many times over the years at various levels of training (and not-training!), it's been a good way to gauge my current level of training and fitness. Your own results will vary but I originally used this one as a measure of whether or not I was in shape to spear all day at 25M - 35M on spearing trips in the Florida gulf. In the pool, I do this set in bi-
