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WorkoutIM
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:6,400
AuthorTim B
Submitted By:Allen
Email: achezick.aol.com
Club:DRD
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 20x50 reverse IM
25drill
25swim
60 sec
Main Set 10x400 IM

3 on 5:45
3 on 5:30
3 on 5:15

1 all out for time
Kick Set 12x75 free kick
sprint
on 1:30
Warm-Down 500 easy N/A



Total = 6,400 SC Yards
10000000295

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