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WorkoutMid season IM workout
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:7700
AuthorJohn Hayman
Submitted By:John Hayman
Email: john.hayman@udel.edu
Club:University of Delaware
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1X1000 Free with every 4th 25 IM order 14:00
Warm-up 12 x 75 Pull middle 25 no free 1:10
Main Set 1 x 1400 (400IM/300weak stroke/400IM/300 strong stroke)
1 x 1200 (300IM/300weak stroke/300IM/300 strong stroke)
1 x 1000 (200IM/300weak stroke/300IM/300 strong stroke)
1 x 800 (100IM/300weak stroke/100IM/300 strong stroke)
1 x 600 (100fr/200weak stroke/100fr/200strong stroke)
1 x 400 (100fr/100weak stroke/100fr/100strong stroke)
1 x 200 (100fr/100weak)
1400-18:00
1200-16:00
1000-14:00
800- 11:45
600- 9:00
400- 6:15
200-3:10
Warm-Down 200 minimum loosen down

Total = 7700 SC Yards
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