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WorkoutTest Set. Max. I.M.
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:60 Minutes
Distance:3,500
AuthorKent Kilgore
Submitted By:Kent Kilgore
Email: kilgorek@aol.com
Club:Upper Arlington Swim Club
Club/Author Info:Head Coach. Grad. OSU. 12 year coach. Level 3 ++.


Set Category Set Description Set Intervals
Warm-up 16 x 50 Drill/Swim by 25's

4 each stroke RIMO order.

Good Tech. on odds/ build evens.


Free 10 sec. rest
Breast 15 sec. rest
Back 10 Sec. rest
Fly 15 sec. rest
.
Main Set 4 x 500's RIMO

1. 500 free FPp
2. 500 Breast FPp
3. 500 Back FPp
4. 500 Fly! FPp

FPp= Fastest Possible pace.
Rest 1:00 after each 500.
Total your time for each 500 and subtract your rest. Record your time. Try to beat your time every 14 to 21 days. Good Luck. Monitor your heartrate for more feedback. Good luck.

Warm-Down 700 Basic

50 Fun swim/stretch
100 ( 50 DPS/ 50 Swim.)
200 I.M. Kick
300 I.M. Drill
50 Fun Swim and streatch.































Total = 3,500 SC Yards
10000000249

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