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Workoutpyramid
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:60 Minutes
Distance:2800
AuthorVanessa Miller
Submitted By:Vanessa
Email: vmil6585@postoffice.uri.edu
Club:RAMS , Kingston, RI
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 freestyle , 75free, 25backstroke
...or any other specialty stroke
minute rest after warm up
Main Set 50 fly
50 fly, 50 back
50 fly, 50 back, 50 breast
200 IM for time
300 IM for time
400 IM
300 IM for time
200 IM for time
100 IM
50 fly, 50 back, 50 breast
50 fly, 50 back
50 fly
10 sec rest between 50's
15 after 100 IM
20 after 200 IM
30 after 300 IM
minute afer 400 IM
30 after 300 IM
20 after 200 IM
10 after 100 IM
10 after 50s
Warm-Down 300 freestyle



Total = 2800 SC Yards
10000000738

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