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WorkoutI.M. w/o for people who hate to lose.
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:6000
AuthorGary McDowell
Submitted By:Gary
Email: Aussiegrandkids@Webtv.net
Club:Stingrays
Club/Author Info:
Stingrays have a year round program at Pierce College in Woodland Hills, Calif.


Set Category Set Description Set Intervals
Warm-up a) 400 FREE WITH EVERY 4TH 25 STROKE
b) 10x50 KICK ON 1:10
SWIM (a) and (b) CONSECUTIVE
Pre-Set 12x125 FREE ON 1:50
EMPHASIZE 3 BEAT KICK AND PACING
ADJUST INTERVAL OR DISTANCE FOR YOUNGER OR SLOWER SWIMMERS
Kick Set 12x50 IM ORDER BY 50'S
NO BOARDS OR FINS. STREAMLINE FREE AND BACK. HANDS TO SIDES ON FLY AND BREAST.
1:10 ADVANCED
1:20 INTERMEDIATE
1:30 BEGINNER
Drill Set 4x50 D.P.S. ON 1:00 HELP SWIMMERS TO THINK ABOUT STROKE AND KICK TECHNIQUE BEFORE MAIN SET

Main Set 16x100 NO.1-4 FLY,5-8 BACK,9-12 BREAST,13-16 IM ORDER. HOLD WITHIN 3 SECS. OF RACE PACE FOR AS MANY AS POSSIBLE. 1:30 THIS IS A GOOD FOCUS SET TO TEACH GOAL SETTING.
Pull Set 4x225 FREE WITH PULL BUOY AND TUBE BUT NO PADDLES. 4:00 IF SOMEONE WANTS TO DO BACKSTROKE, REMOVE THE PULL BUOY AND USE SMALL PADDLES TO AVOID SHOULDER INJURY.
Warm-Down 300 CHOICE KIDS TEND TO GOOF OFF DURING WARM DOWN SO MAKE IT A CHALLENGE AND THEY
WILL RESPOND
Other I ALWAYS PUT UP A MOTIVATIONAL MESSAGE FOR MY KIDS SO HERE'S YOURS. YOUR FATE IS DETERMINED BY YOUR VIEW OF THE FUTURE... EXPECT THE BEST

Total = 6000 SC Yards
10000000475

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