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Workoutmid-season
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Meters
Duration:120 Minutes
Distance:5300
AuthorDave Loyola
Submitted By:Dave
Email: ployola@acs.ucalgary.ca
Club:Nose Creek Swim Association
Club/Author Info:Calgary, Alberta
Canada



Set Category Set Description Set Intervals
Warm-up 400 Swim
400 Pull
400 Kick w fins
400 IM (25scull/25kick/50 build swim)


(:30sr)sr=seconds rest


Kick Set 800 Kick w fins
sprint on lengths that are multibles of 3 or that have a 3 in there number(eg:3,6,9,12,13,15 etc...)





Pre-Set 4x50 IM order
[25 streamline kick/25 Build swim]


(1:10)


Main Set 12x125 Decend 1-3
3[100Fr:25fly] (1:40)
(:20sr)
3[75Fr:50fly/Bk] (1:45)
(:30sr)
3[50Fr:75fly/Bk/Br] (1:50)
(:40sr)
3[25Fr:100 IM] (1:55)


Note:pace times should allow only about :5sr on the first set of 3.


Other 300 Easy





Warm-Down 3x100 Kick (:15sr)
4x50 Pull (:10sr)
8x25 Swim (:5sr)






























Total = 5300 SC Meters
10000000190

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