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WorkoutGood for training new swimmers to IM
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:3100
AuthorDick Goodley
Submitted By:Dick Goodley
Email: maggrg@icomnet.net
Club:Kinston High school
Club/Author Info: Author of book:



Set Category Set Description Set Intervals
Warm-up Stretch arms, legs and back
4 x 100 IM with flippers and paddles.
200 kick with flippers
4 x 25 dolphin kick length of pool under water on 1 minute
IMs continuous
200 kick continuous
dolphin kick under water on one minute
Main Set 10 x 200 IM broken at 50s with 10 seconds rest, with flippers and paddles. Breaststroke with dolphin kick.
First 5 on 6 minutes
Next 5 on 8 minutes
correct strokes during rest interval.
Drill Set 8 x 25s without flippers and paddles. 2 each stroke on one minute





Total = 3100 SC Yards
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