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WorkoutIndividual Medley scy
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:20 Minutes
AuthorDan Zeek
Submitted By:Dan Zeek
Email: ddanzeek@aol.com
Club:Bunnell High School
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 Free pull (.15)

500 Swim...long strokes...work streamline turns
(.15) sec . rest
Drill Set 8 x 75 I.M. order drill - swim - drill

8 x 75 I.M. order swim - drill - swim
on 1.20
Main Set 8 x 100 (2 Fly, 2 back, 2 breast, 2 free)
4 x 200 I.M.

1x 400 I.M.


for time
Warm-Down 300 swim elementary back, slow and long free

Total = 4700 SC Yards

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