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WorkoutKiller work out for 3000 normally
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
AuthorCoach Timm
Submitted By:Smiley
Email: ?????@???.???
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free, 300 kick, 200 pull, 100 drill none
Pre-Set 12x50's fly no breathing on odds. 1:00
Pre-Set 6x100's choice 1:30
Main Set 400 Im
100 free
200 Im drill > x3
100 free
400 Im
400 Im, 7:00
100 free, 2:00
200 Im, 3:00

Warm-Down 400 choice, 400 free none

Total = 6300 SC Yards

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