--- Find A Workout ---

Workoutmid-season IM/freestyle
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Meters
Duration:120 Minutes
Distance:7100
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
2:00
Pull Set 5 x 300 free pull
breathe 3,5, 7 by 100's
4:30
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
choice
Warm-Down 200 ez choice

Total = 7100 SC Meters
10000000652

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.