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WorkoutIndividual Medley
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:5000
AuthorBrian Gross
Submitted By:Brian Gross
Email: s001bag@discover.wright.edu
Club:South Community Family YMCA
Club/Author Info:KEY Swimming
Kettering, Ohio
Assistant Senior Age Group Coach




Set Category Set Description Set Intervals
Warm-up 700 @ 11:30/12:00 (200 swim - 100 drill)
4 x 150 @ 2:30 ( 25 - 50 - 75 build)








Main Set 200 free @ 4:00/4:30
2 x 200 IM @ 3:00/3:05/3:10/3:15
4 x 100 IM @ 1:30/1:40/1:50
200 free @ 4:00/4:30
2 x 200 IM @ 2:55/3:00/3:05/3:10
3 x 100 IM @ 1:25/1:35/1:45
200 free @ 4:00/4:30
2 x 200 IM @ 2:50/2:55/3:00/3:05
2 x 100 IM @ 1:20/1:30/1:40







Kick Set 4 x 75 @ 1:30/1:40
2 x 150 @ 2:30/2:40







Warm-Down 2 x (4 x 50 @ :55) odds: drill/swim
evens: swim/kick
























































Total = 5000 SC Yards
10000000103

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