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WorkoutIM Aerobic Work
Ability Level:Masters Level 1
Type:Individual Medley
Course:SC Meters
Duration:60 Minutes
Distance:2000
AuthorGerry Rodrigues
Submitted By:Gerry Rodrigues
Email: swimpro@aol.com
Club:UCLA Bruin Masters
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up easy 200 (100 free/100 reverse I.M.)

Warm-up 4 x 25 choice stroke
15 sec rest
Main Set 4 x (1 x 100 kick, 5 x 50 swim descend)

set #1 - free; #2 - back; #3 - breast; #4 - fly.

100 fr kick - 1 length on the L-side/1 length on the R-side;

100 bk kick - arms at your side, head still, kick 8 kicks on your R-side, 4 kicks on your back, 8 kicks on your L-side, 4 on your back, repeat;

100 br kick - 25 on stomach, hands extended; 25 on back, hands at side; 50 with 3 kicks/1 pull;

100 fly kick - 50 on stomach (8-10 kicks under water off each turn), 50 on back, hands at your side.
30 sec rest after the kick.
20-30 sec rest between 75s.
Warm-Down 100 easy

Main Set 1 x 100 I.M. swim for time

Warm-Down 100 easy










Total = 2000 SC Meters
10000000051

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