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Workoutgotta love those IMers
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:6200
Authorswim joey
Submitted By:joey
Email: blah
Club:
Club/Author Info:





Set Category Set Description Set Intervals
Warm-up 400 back, breast, IM, free just get it done
Pre-Set 4x100
IM
steady pace
1:40/:10 seconds between
Main Set this goes in IM order
(fly, back, breast, free)
100, 75, 75, 75
75, 100, 75, 75
75, 75, 100, 75
75, 75, 75, 100
do this set 2x
Main Set 3x200 IM
steady pace








Kick Set 5x200
IM order
Pull Set 3x200 IM
pull
steady pace
Drill Set 100 fly-4right, 4left, 4regular
100 back-4right, 4left, 4regular
100 breast- kick, kick, pull/ pull, pull, kick
100 free- catch up, finger drag, wrist flip, regular,(on 25's)
Warm-Down ok it's been long. your choice cool down. but i think you can get a 200 cool down

Total = 6200 SC Yards
10000000981

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