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WorkoutMiddle Distance Free, IM, mid-season
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:LC Meters
Duration:120 Minutes
Distance:5,300
AuthorRich Powers
Submitted By:Rich Powers
Email: rpowers@faculty.ed.umuc.edu
Club:Unattached
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up

1000
--300 free nice & easy, reaching and stroking drills, breathe 3,5,7,5,3
--200 IM nice & easy
--200 IM kick
--200 IM pull
rest 2 minutes
--100 free good pace (hit around 1:10)









Pre-Set

2 x 200





3:00



Main Set

4 x 400





6:00



Kick Set

500 kick (100 free, 100 breast alt) Last 100 back/fly









Pull Set

500 pull (fly every 3rd length), last 50 back









Other

5 X 100 IM (half-pool lengths in 50 m pool)





2:00



Other

5 x 100 back/ breast





2:00



Warm-Down

300 nice and easy--free breathe 3,5,7,5,3


































Total = 5,300 LC Meters
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