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Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
AuthorRick Osness
Submitted By:Rick Osness
Email: rtosness@worldnet.att.net
Club:Fairbanks Athletic Club
Club/Author Info:I have been swimming for the last eight years. That's six years during middle school and high school. Currently I'm swimming to stay in shape for when I attend collage. I'm in the Army Stationes in Ft. Wainwright,. Ak. I swam this work-out yesterday and had a good time with it. Another work-out that was fun was one I called

Set Category Set Description Set Intervals
Warm-up S=swim; P=pull; K=kick; this remains true for the entire Workout. The purpose of the warm-up is to concentrate on your form as you are getting the rust out of your muscles. S 1x300 EZ
S 8x25 on 25s long pulls 12/25
K 1x200, work on good hip rotation
Pre-Set The rust is almost out, so the pace can be picked up a little. S 8x50 on 50s
K 4x50 on 1:00
Main Set This is where the IM comes into play. I found this set when I swam with the master's team on Saturday. I have to thank Kevin for this one. S 12x150 on 2:15. In this order
1) 50fly;25back,25breast;50free
2) 25fly; 50back;25breast;50free
3) 25fly;25back; 50breast; 50free
Kick Set This set explaines it's self. Time to relax a little K 6x75 on 1:15 with fins
Pull Set This set is ment to help with stroke efficiency. Count the strokes it takes you to get from one end of the pool to the other. 12 stokes for freestyle is usually optimal for an average size adult. P6x200 on 30 s rest. Swim free down and your favorite stroke on the way back.
Other BURN-OUT SET!! If you read my other workouts you would see the intent here. The times are fast, if the times get too fast ( as they sometimes do for me) just keep swimming and try to catch up with the times. The ending point is when the distance is completed. There is no break between sets here. S 6 sets 1x50 stroke on 45
1x25 kick on 45
S 6x50 fr; 3 on 45, 3 on 35
S 6x25 on 15
Warm-Down I usually swim around 400yds and stretch for fifteen minutes. Each person has different body types and different needs do what works best for you.

Total = 5700 SC Yards

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