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WorkoutGood early season IM set
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:5100
AuthorTodd Kramer
Submitted By:Todd Kramer
Email: swimboytk@yahoo.com
Club:Manhattan Marlins
Club/Author Info: www.manhattanmarlins.org


Set Category Set Description Set Intervals
Warm-up 2 X 200
1st 200: kick/pull/swim/scull
2nd 200: Russian drills (flutter kick on side, 50 w/ right shoulder down, face up, 50 w/ right shoulder down face down, repeat for left shoulder down)
None
Pre-Set 20 X 25's IM order by 5's all on the :40
Drill Set 6 x 100
1st: 100 drill fly
2nd: 50 sprint fly/ 50 drill back
3rd: 50 drill back/ 50 sprint back
4th: 100 drill breast
5th: 50 sprint breast/ 50 drill free
6th: 50 drill free/ 50 sprint free
all on 2:00, maybe extra time on breastroke depending on ability, you want around 15 seconds rest on each 100.
Main Set 4 x 300 IM
4 x 200 IM
4 x 100 IM
The intervals here depend on ability, 100's on 2:00, 200's on 4:00, 300's on 6:00 seem to work.

Drill Set 2 sets of Gomers(both choice, no free, two different strokes):
5 x 100
1st: 100 drill
2nd: 75 drill/25 sprint
3rd: 50 drill/50 sprint
4th: 25 drill/75 sprint
5th: 100 sprint
all on 2:00
Warm-Down 200 choice none

Total = 5100 SC Yards
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