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WorkoutFin-esse It
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:20 Minutes
AuthorLeslie McFarron
Submitted By:Leslie
Email: none
Club:Express Swim team
Club/Author Info:Looking for high school swimmers

Set Category Set Description Set Intervals
Warm-up 200 yards followed by 4x50
Rest 15 seconds between 50s
Pre-Set Do this two times:
200 yards followed 4x50
First time through 10 seconds rest between each 50 and the second time through 5 seconds rest between each 50
Kick Set 10x50 backstroke kick with standard fin Rest 20-30 seconds between each 50
Main Set 5x100 yards kick/swim freestyle

Rest 30-45 seconds rest between each 100
Kick Set Easy 200 breastroke kick , no board own pace
Kick Set 10x50 fly kick - mostly underwater-
with monofin

Do this two times
rest 20-30 seconds between 50s
Pull Set 300 yards choice


3x100 swim-no fins
10 seconds after 300

20 seconds between each 100
Other hard 25 easy 25, hard 50 easy 50, hard 75 easy 75, hard 50 easy 50, hard 25 easy 25 own time
Warm-Down easy 200 no fins

Total = 4650 SC Yards

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