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WorkoutChallenging IMs
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:6900
AuthorClay Evans/Bonnie Adair
Submitted By:Leslie McFarron
Email: none@none.com
Club:Downers Grove Express/Naperville Raquet Club Orcas
Club/Author Info: Express team looking for members--practice over 5 hours per day.



Set Category Set Description Set Intervals
Warm-up 200 easy swim any time/slow steady pace
Pre-Set 16x50 IM order
2x50 freestyle
2x50(25 freestyle, 25 breastroke)
2x50 breastroke
2x50(25 breastroke, 25 backstroke)
2x50 backstroke
2x50(25 backstroke, 25 butterfly)
2x50 butterfly


rest 15 seconds between each 50
Main Set 20x100 IM order
3x100 butterfly
3x100(50 fly, 50 back)
3x100 backstroke
3x100(50 backstroke, 50 breastroke)
3x100 breastroke
3x100(50 breastroke, 50 freestyle)
3x100 freestlye
20 seconds rest between each 100
Kick Set 200, 150, 100, 50 breastroke kick 20 seconds rest between each distance


Pull Set 500 freestyle pull as follows:
1 easy, 1 hard
1 easy, 2 hard
1 easy, 3 hard
1 easy, 4 hard
1 easy, 5 hard
non-stop
Warm-Down easy 100 choice easy, get your heart rate back to normal

Total = 6900 SC Yards
10000000294

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