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Workoutnot very hard
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:4950
AuthorStuart
Submitted By:Stuart
Email: sturt0005@hotmail.com
Club:BCC
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 Swim
200 kick(no pull bouy)
200 IM
200 drill
200 Swim
Non-Stop
Pre-Set 6X75's Over under Over-25 swim, 25 under water(no breath), 25 swim
1:30
Drill Set 4X100
1- Fly Drill
2- Back Drill
3- Breast Drill
4- Full IM

1- 2:00
2- 1:45
3- 1:30
4- 1:15
Kick Set 8X50
1- fly
2- back(no board) Streamline postion
3- Breas no board, touch your heel to your hand on your butt
4- free streamline postion
5- Fly sprint
6- Back sprint
7- Breast sprint, but glide
8- free sprint

1-4: 1:15




5-8: 1:00


Main Set 10X100's IM 1:30
Main Set 5X200 IM 3:30 or 4:00
Other 8X25's Easy :45 Seconds
Warm-Down 500 Swim EASY

Total = 4950 SC Yards
10000001073

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