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Ability Level:USS ABC Level
Type:Individual Medley
Course:LC Meters
Duration:120 Minutes
Submitted By:alexandros
Email: taznikolo.hotmail.com
Club:panellinios s.c. - greece
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 (free,back/50)
4x100 i.m. (kick,drill/50)
20 sec
10 sec
Drill Set 4x(4x50 each style) [2x50 drill, 2x50 sculling] 10 in 50ties
20 in sets
Main Set 4 x (200i.m./50 + 2x25 max,choice) 20 after the 200 and 1min in each 25
30 in every set
Kick Set 4x150 buterfly with fins
on 2.30

Pull Set 600 freestyle
Warm-Down 400 freestyle drills, sculling/50

Total = 4400 LC Meters

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