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WorkoutMonday 9-29
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:7,000
AuthorBrian D. Hindson
Submitted By:Brian D. Hindson
Email: webdude@indianaswim.com
Club:Noblesville Swim Club
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 100 swim/100 kick all free
200 swim/200 kick all IM
300 swim/300 kick all free
400 swim/400 kick all IM





Main Set 6 x
100 fly
100 back
100 brst
100 free


fl/bk @ 1:30
brst @ 1:40
free @ 1:20


Kick Set 20 x 50 K IM order descend in groups of 5


1:00


Main Set 2 x
8 x 25 free steady
2 x 100 IM descend
1 x 200 bk build
2 x 25 kick sprint

25's @ :20
IM's @ 1:30
bk @ 3:00
kicks @ :30


Warm-Down 300 breathing 3/5/7 by 100's




































Total = 7,000 SC Yards
10000000085

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