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WorkoutVariety IM
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:5000
AuthorSean Hickman
Submitted By:Sean Hickman
Email: hickman@scnc.lesa.k12.mi.us
Club:FAST - Michigan
Club/Author Info:Brighton, Michigan high school and age group swimming coach.

Set Category Set Description Set Intervals
Warm-up 800 SKIMP (200 swim, 200 kick, 200 IM, 200 pull) 20 - 30 seconds rest at 200
Pre-Set 10 X 100 Kick no Board. (1st length left arm full side rotation,
2nd length right arm FSR, 3rd length 12 kick FSR, 4th length
6 kick FSR.
At 2:00. Swimmers to keep correct body position.
Main Set 12 x 200 - Middle part of swim is 75 freestyle as follows:
#1 - 25 Fly - 75 free - 100 fly
#2 - 50 Fly - 75 free - 75 fly
#3 - 75 Fly - 75 free - 50 fly
#4 - 100 Fly - 75 Free - 25 fly
#5 thru #8 - Back
#9 thru #12 - Breast
3:00
Warm-Down 6 X 100 pull (3-4-5-6-7-8 breathing by 100) perfect form
200 easy
15 seconds after each 100

Total = 5000 SC Yards
10000000583

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