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Workoutpretty hard workout
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:LC Meters
Duration:120 Minutes
Distance:8,200
AuthorAdam Wisthoff
Submitted By:Adam Wisthoff
Email: barracuda-a2r@erols.com
Club:Eagle Swim Team
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 800 Swim
8 x 100 I.M. ( odd: drill even: swim )
400 kick/swim by 50s
8 x 100 I.M. @ 12 sec. rest
Pre-Set 20 x 50 ( stk/fr x 25 )
@ 1:15

Main Set 2 x

1 x 400 I.M.

2 x 100 fr

2 x 300 I.M.

2 x 100 fr

3 x 200 I.M.

2 x 100 fr

4 x 100 I.M.


@ 5:40 (5:50) (5:55)
@ 1:25 (1:35) (1:40)
@ 4:15 (4:25) (4:30)
@ 1:25 (1:35) (1:40)
@ 2:55 (3:05) (3:10)
@ 1:25 (1:35) (1:40)
@ 1:30 (1:40) (1:45)
Warm-Down warm-down for about 5-10 min. @ own pace



Total = 8,200 LC Meters
10000000297

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