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WorkoutHard IM set
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
AuthorCoach Smith
Submitted By:Matt
Email: ?
Club:Somewhere in Florida
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 IM drill 400 free No interval
Drill Set 20x50 drill
five of each stroke
All on 1:00
Main Set This set is done four times through
800 IM
4x100 one set of each stroke
800 on 12:00
100's on 1:20
Breast on 1:25
Pre-Set 8x75 IM no free
Descend 1-4
All on 1:05

Main Set 4x100
All out
100's on 2:00
200's on 4:00
400 on 8:00
Other 4x(4x25)
1st four fly
2nd four back
3rd four breast
4th four free
2 kick(underwater for fly) 2 sprint
Fly, back, free on :22
Breast on :25
Warm-Down 1200 swim

Total = 10000 SC Yards

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