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Workoutmid-season IM/freestyle
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Meters
Duration:120 Minutes
AuthorPaige Gilbert
Submitted By:Paige Gilbert
Email: coachpaige@juno.com
Club:Great Hills Swim Team--Austin, Tx.
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 300 free
300 kick
300 pull
no rest between each--just long enough to get equipment
Kick Set 8 x 100
2 of each stroke
no board on fly and back
Pull Set 5 x 300 free pull
breathe 3,5, 7 by 100's
Main Set 8 (25fly-50 back-75 breast-100 free) 4:00

Main Set 3 (5x100) free descending intervals
set 1=1:30
set 2=1:25
set 3=1:20
Other 8 x 25
dive sprints
Warm-Down 200 ez choice

Total = 7100 SC Meters

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