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WorkoutA.T.
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Meters
Duration:120 Minutes
Distance:5500
AuthorPETER B
Submitted By:AIDAN
Email: KIMDOT@INTEGRITYNET.COM.AU
Club:GOSFROD
Club/Author Info: CENTRAL COAST
NSW
AUSTRALIA




Set Category Set Description Set Intervals
Warm-up 2 X 200 KICK/SWIM X 25s
4 X 100 DEC IM
8 X50 DRILL/ SWIM CHOICE
4X (4X25) IM D.P.S. EASY
FIRM
HARD
MAX
4 X 25 CHOICE EFFORT
@ 10 REST

@ 1.45
@ 55

@ 30




@ 45
Kick Set 8 X 100 IM KICK @ 2.15
Other 1 X 400 IM T.T @ 6.30
Main Set 3 X 200 IM - BEST - IM
6 X 100 ODDS - IM
EVENS - WORST FORM
DO THIS MAIN SET TWICE THRU
@3.15

@1.45
ALTER TIMES TO MAINTAIN 20-30 BEATS BELOW MAX H/R



Warm-Down 200 CHOICE SMOOTH

Total = 5500 SC Meters
10000000636

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