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Workoutearly season
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:7000
AuthorIan Spencer
Submitted By:Ian Spencer
Email: spence@W.S.C.com
Club:Winsford,U.K.
Club/Author Info:Winsford are a club with over 100 members. We are situated approximately 20 miles from Manchester, England.
The group I am responsible for are similar to U.S. ABC level, their ages range from 9-11.



Set Category Set Description Set Intervals
Warm-up 200 FC
100 Fists/100 single-arm drill.
4 x 50 Free
25 kick on side(with fins)25 fullstroke Hard
200 I.M Drills
4 x 50 FC
progressive 1-4


w10

w5

w10

w5

Pre-Set 4 x 400 as:

100 Fly; 25drill/25fullstroke
3 x 50 Fly progressive 1-3
6 x 25 Hard

Repeat above in I.M order




2.00(Fc 1.45)
55(Fc 50)
30
Main Set 8 x 250 broken@200 for 10.

50I.M order/150 Fc/50Fc Kick Hard(with fins)

3.30

Pull Set
4 x 400 FC

100 fullstroke/100 pull
each 100 fullstroke as breathe 3,5,3,7(25's)

6.00

Other 20 x 25 I.M order
5 x each stroke


35
Warm-Down
500 FC Run for last 5 yards of each 50.



















Total = 7000 SC Yards
10000000143

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