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WorkoutThe Ultimate IM Workout
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Submitted By:anonymous
Email: mattexcel999@hotmail.com
Club:Excel Aquatics
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 800 Free
400 IM;swim, kick, drill, swim by 25's
Kick Set 8x50 kick; 2 of each stroke @ 1:00
Pull Set 8x100 pull; 2 of each stroke @ 2:00
Drill Set 8x50; 2 of each stroke @ 1:00

Pre-Set 5x200IM @ 3:00
Main Set 4x100IM
do set 3 times through
100's @ 1:25
200's @ 2:40
400 @ 5:45
Warm-Down 400 swim @none

Total = 9000 SC Yards

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