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WorkoutIM / Free Beginning of Season
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
AuthorMr. McKenna
Submitted By:Justin Nachod
Email: nachod@ix.netcom.com
Club:Helderberg Aquatics Club
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 6x100 Free
6x100 Kick/Swim (alternate each lap)
10 sec. rest
Pre-Set 2x200 Free
Main Set 2x500 Free

2x400 IM
30 sec. rest after 500s; 45 sec. rest after IMs
Other 5 minute break N/A
Drill Set 3 times through the following:
(100 Drill
75 Drill/25 Free
50 Drill/50 Free
25 Drill/75 Free
4x100 Free)
15 sec. rest after each 100
Other 8x25 sprint free
Warm-Down 200 Warm Down

Total = 6200 SC Yards

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