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Workoutgood for IM
Ability Level:USS ABC Level
Type:Individual Medley
Course:SC Yards
Duration:60 Minutes
Distance:3,400
AuthorJulia
Submitted By:Julia
Email: loscgurl@aol.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 500 freestyle
none
Kick Set 9x75
1. slow
2. medium
3. sprint
repeat three times
500 kick for time
@1:30 try to get under a minute on the sprint
Main Set 4x150 IM
1. 75fly, 25back, 25breast, 25 free
2. 25fly, 75back, 25breast, 25free
3.25fly, 25back, 75breast, 25free
4. 25fly, 25back, 25breast, 75 free

4x100 kick on back with no board
4x200
100IM
100freestyle



@3minute

Pull Set 3x
4 50's pull
IM order
@1:30


Other 4 dives off of blocks
Warm-Down 100 easy freestyle

Total = 3,400 SC Yards
10000001293

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