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WorkoutHard work on IM strokes
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:LC Meters
Duration:120 Minutes
Distance:4350
AuthorMelissa Upfold
Submitted By:Melissa Upfold
Email: mupfold@hotmail.com
Club:J J
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 5* 100 100 pull
100 stroke
100 kick
100 drill
100 stroke
No interval
Pre-Set 3* ( 100 pull free
and 50 kick)
3* 200 Im
( fisrt and last are reverse order)
kick is rest
30 sec rest for I.m
Main Set 25- fly
50-back
75-breast
100-free
125breast
150-back
175-fly
200-back
175-breast
150-free
125-breast
100-back
75-fly
50-back
25-breast
10 secs rest for breast and free
20secs rest for fly and back
Pull Set 2* 500 pull with paddles free 1:00 rest between

Warm-Down 2*200
first breast second free
30 secs rest

Total = 4350 LC Meters
10000000609

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