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WorkoutThis is a short set, but it works great!
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:3,850
AuthorErin
Submitted By:Katerina
Email: katerinarus@hotmail.com
Club:NJW
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 800 Free breathing every 3 (none) it's warm-up!
Pre-Set 4 25's each stroke :35
Main Set 8 50's Free
8 75's Back
8 100's Im
8 150's alternating strokes

*on the 150's fly, do drill down swim back
:40
1:15
1:40/1:35
no interval/coach preferance



Warm-Down 50 easy
Kick Set 12 25's kick free :40
Warm-Down 100 easy double arm back

Total = 3,850 SC Yards
10000001140

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