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Workoutearly season im set
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:4400
Authorjon smith
Submitted By:jon smith
Email: jonsmithsc@hotmail.com
Club:santa cruz high
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 5 x 200 swim/kick/im/pull/swim 15 min total
Pre-Set 4 x (4 x 50) im order (drill/swim) 1:00
Kick Set 4 x 50 fly kick (on back)
4 x 50 fly kick (on side)
1:15
1:15
Pre-Set 2 x (4 x 50)
fly/back
back/breast
breast/free
free/fly
1:10

Main Set 400 im
100 free
3 x 200 im (kick/swim)
100 free
400 im
7:00
2:00
3:30
2:00
7:00
Warm-Down 200 choice easy

Total = 4400 SC Yards
10000000941

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