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Workouthard...little less the 2 hours
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:5600
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:n/a
Club/Author Info:what do you think of it?

Set Category Set Description Set Intervals
Warm-up 200 free
2 x 100s IM
2 x 50s power descending
none
Pre-Set 12 x 50s
free descending by 4
:45
Main Set 400 IM
300 free
200 IM
100 free
:30 rest
heart rate 16 for 6 seconds
Kick Set 600
kick w/fins
none
Main Set 25 fly
50 fly/back
75 fly/back/breast
100 IM
X 2
:30 rest
heart rate 16
Other 10 x 50s
ALL OUT free
1:00
you should be holding about 2-3 seconds off your pr
Main Set 10 x 100s
free
1:20
heart rate 18
Main Set 10 x 75s
IM no free
1:00
Warm-Down 150 EZ none

Total = 5600 SC Yards
10000001024

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