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Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
AuthorAn iMer
Submitted By:An IMer
Email: swimfreak44@aol.com
Club:Old Colony YMCA
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 200 Fly
200 Back
200 Breast
200 Free
200 IM
15 sec. rest
Kick Set 3x200 kick here's how:
50 dolphin kick,50 flutter kick on your back,50 breaststroke kick, 50 flutter kick
15 sec. rest
Main Set repeat what below 3 times:
5x100 IM-3:00
10x50 FR-50sec.
5x100 IM-2:55
Warm-Down 400 free breathe every 3 strokes down & every 5 strokes back

Total = 6500 SC Yards

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