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WorkoutKiller IM workout, swam on 11/16/97
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:8,000
AuthorKevin Milak
Submitted By:Kevin Milak
Email: kmilak1@uic.edu
Club:U. of Illinois-Chicago / Appleton YMCA Marlins
Club/Author Info:Jr. National IMer
College Student
aspiring coach


Set Category Set Description Set Intervals
Warm-up 20x 50
Odd:Drill/Swim
Even:Drill/Build

1:00 for first 10

:55 for 2nd 10



Pre-Set 16x 25
IM Order

Odd: Drill
Even:Fast

:30

Main Set Do set 3 times through
4x 100 IM
3x 200 IM
2x 300 IM
1x 400 IM
8x 25 recovery
interval----------base
100s on 1:30 (1:30)
200s on 2:30 (1:15)
300s on 3:30 (1:10)
400s on 4:30 (1:07.5)
25s on :30
extra min. after each set

Warm-Down 6x 100 IM Drill

1:40


























Total = 8,000 SC Yards
10000000148

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