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

Set Category Set Description Set Intervals
Warm-up 500 freestyle
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


Pull Set 3x
4 50's pull
IM order

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

Total = 3,400 SC Yards

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