--- Find A Workout ---

WorkoutIndividual Medley
Ability Level:USS Pre-Senior Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:5400
AuthorBryan Crane
Submitted By:Bryan Crane
Email: bcrane@mail.whitworth.edu
Club:Spokane Waves Aq. Assoc.
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 4 x 200
50 kickdrill, 50 swim
choice stroke
@ 3:30
Pre-Set 3 x (16 x 25)IM order
4 fly, 4 back, etc.
Heart rate 150-160
@ :30
Kick Set 12 x 75
25 streamline kick, 25 kickdrill,
25 swim
at least 2 of each stroke
Heart rate 140-150
@ 1:20
Main Set 4 x [3 x 50 fly, 1 x 50 breast
Fly: heart rate 160-170
Breast: heart rate 140
@ :55

Pull Set 3 x [3 x 100 swim IM descend 1-3, 1 x 200 pull free
100 IM: heart rate 170-180 on #3
200 pull: breathe every 5 strokes, heart rate 130-140
100's @ 1:35
200 @ 2:50
Main Set 8 x 25 fly with fins
Fast Heart rate 180-190



@ :35
Warm-Down 1 x 200 Easy Choice @ 5:00

Total = 5400 SC Yards
10000000533

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.