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WorkoutIM ladder set
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:4500
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:e-mail me and tell me what you think of it

Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s build
none
Main Set 25 back
50 breast
75 fly
100 free
125 back
150 breast
175 fly
200 free
225 back
250 breast
275 fly
300 free
heart rate 16
:10 rest
Other 20 x 50s
free
Anaerobic Threshold Pace
:45
Other 3 x (3 x 50s)
Power AFAP
:10/1:00
Kick Set 20 x 25s
kick w/fins
every 4th is underwater
:40
Warm-Down 100 EZ none

Total = 4500 SC Yards
10000001057

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