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Workoutfor serious swimmers
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Submitted By:Amanda
Email: kh_2@hotmail.com
Club:North Bay Y Titans
Club/Author Info:

ranked in the top 100 teams in canada

Set Category Set Description Set Intervals

8/100m on 2:00

alt... free/choice (no free on choice)

Kick Set


1-8 free kick onn 1:00
9-16 back kick on 1:15
17-24 breast kick on 1:15
24-32 fly kick (no board) on 1:15

Pull Set

8/200 on 4:30

pull through a length (any stroke)
run through shallow end for whole 200.

Main Set

10/100 alt free/I.M. order

odd lengths sprint even lengths technique



slow free and back

Total = 7000 SC Yards

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.