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Workout200 IM, 50 free, 50 breast, 50 fly
Ability Level:USS ABC Level
Type:General
Course:LC Meters
Duration:120 Minutes
Distance:3,900
AuthorCoach Katie
Submitted By:Coach Katie
Email: butterflywahine@hotmail.com
Club:MDSC
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 free
200 IM: 50 drill/50 swim
at your own pace
Kick Set 4 x 100 kick, IM order: 50 easy/50 fast 15 sr ( seconds rest ) between each 100
Pre-Set 12 x 50 #1,4,7,10: fly #2,5,8,11: breast #3,6,9,12: free
descend 1-3 ( do that four times to equal 12 )
1:00 for fly and free, and 1:00 or 1:10 for the breastroke.
Main Set 6 x 200 IM
descend 1-3 ( do that twice to equal 6 )
4:00, or 20-30 seconds rest


Main Set 10 x 50 free, 25 sprint/25 easy
#9 and 10 are all-out the whole 50
1:00
Pull Set 400 Breathing practice: 3-5-7-3 by the 100s your pace
Warm-Down 200 IM, 200 choice

Total = 3,900 LC Meters
10000000539

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