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Workouta little of everything
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:4700
AuthorAmanda
Submitted By:Amanda
Email: Manda5057@aol.com
Club:FTE
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 1000 swim how you want to no interval
Pre-Set 400 IM order 25 kick/25 drill/50 swim go at about 80%
Main Set 25 fly
50 fly/back
75 fly/back/breast
100 IM
200 IM
400 IM
200 IM
100 IM
75 fly/back/breast
50 fly/back
25 fly
:30
1:00
1:30
2:00
4:00
7:00
4:00
2:00
1:30
1:00
:30
Kick Set 20 x 25 IM order each 25 is on the :45

Pull Set 400 free pull do it at 80%
Drill Set 4 x 100 IM order drill 2:00
Other 8 x 25 IM order, sprint each 25 in on the :30
Warm-Down 500 whatever you want no interval

Total = 4700 SC Yards
10000000733

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