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WorkoutHow do you like me now???
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:4400
AuthorMe
Submitted By:Andy Kong
Email: Kongo10@juno.com
Club:Fresno Dolphin Swim Team
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 400 Free
200 I.M. Kick/Swim
Stretch it out
no more than 10-15 minutes
Pre-Set 4 * 25 Fly
1 * 50 Fly
4 * 25 Back
1 * 50 Back
4 * 25 Breast
1 * 50 Breast
4 * 25 Free
1 * 50 Free
25s on 30 sec.
50s on 1 min.

Breast 25s on 35 sec.
Main Set 200 Free
150 Breast
100 Back
50 Fly
Easy 50 Free

Repeat 5x
200s on 2:50
150s on 1:50
100s on 1:05
50s on :55

Easy 50s on 1:00
Kick Set Vertical Kick :45
Wall Kick :30
Rest :30

Repeat 6x




Pull Set 9 * 300s

First 3 Easy to Moderate
Second 3 Moderate to Hard
Third 3 Hard to Threshold
First 3 on 5:00
Second 3 on 4:45
Third 3 on 4:30
Warm-Down 200 Choice

NICE AND EASY

Total = 4400 SC Yards
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