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WorkoutLate Long Course
Ability Level:USS ABC Level
Type:Individual Medley
Course:LC Meters
Duration:120 + Minutes
AuthorPaul Shu
Submitted By:Paul Rotella
Email: swimp@aol.com
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 swim Free,
300 kick Choice,
200 pull Free,
Continuous swimming
Pre-Set Turns and Starts 1 of each for each stroke. Swim 25 m. 55 seconds rest for each
Main Set 14*200 IM's, 14*200 Free 4:20 for IM's, 4:00 for Free
Kick Set 2*500 Kick, First time Free, 2nd time choice; With zoomers.

1 min. rest for each 500

Other Sprints 12*50 m. sprints 3 of each stroke(IM) 1:30.00 for each 50.
Warm-Down 200 m. warmdown (choice)

Total = 8,100 LC Meters

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