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WorkoutA bit of everything
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:5,400
AuthorRuss
Submitted By:Russ Rommelfanger
Email: RLGumby29@hotmail.com
Club:Highland Hurricanes
Club/Author Info:competitive age group swimming based out of NW Indiana

Set Category Set Description Set Intervals
Warm-up 300 Swim
200 Kick
100 Pull
:10 rest between each
Kick Set 4 x 100 Kick w/Fins 1:40
Pull Set 300 bilateral every 3 strokes
200 bilateral every 5 strokes
100 bilateral every 7 strokes
:15 rest between each
Main Set 8x50 Fly
4 x 100 Free
8x50 Back
4 x 100 Free
8 x 50 Breast
4 x 100 Free
8 x 50 Free
4 x 100 Free
1:00
1:30
1:00
1:25
1:00
1:20
:50
1:15 w/fins
Warm-Down 100 Easy none
Drill Set 10 x 50 from middle
Easy between flags, sprint into and out of turns
1:00
Warm-Down 100 Easy none

Total = 5,400 SC Yards
10000000899

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