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Workouthard JOHN's IM workout
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Meters
Duration:120 + Minutes
Distance:6200
Authorjohn
Submitted By:john
Club:john
Club/Author Info: john
Set Category Set Description Set Intervals
Warm-up 800 IM technique none
Kick Set 12*50's kick IM
1st of each stroke easy
2nd of each stroke fast
3rd of each stroke allout 		every 1:15
Pre-Set 8*150's
100 free 65%
50 IM 80% 		every 2:30 for each 150
Drill Set 6*100's drill IM
every 2:00

Main Set 3(4*100) IM
1st 4*100-60/65/70/75%
2nd 4*100-65/70/75/80%
3rd 4*100-70/75/80/85% 		every 2:00 for 100's
after 4*100-1:00 rest
Other 1200- 100 free/100 back/100 fly none
Main Set 4*100 IM- 75%/80%/85%/allout! every 2:00 for 100's
Warm-Down 200 EZ

Total = 6200 SC Meters


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