--- Find A Workout ---

Workoutsuper crazy long long long IM sets
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:36400
AuthorCarmine
Submitted By:Carmine
Email: Floatieboy@aol.com
Club:ttsc
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 1000 every forth lap is kick on your back none
1000 skips:
200 swim
200 kick
200 IM
200 pull
200 swim
none
Drill Set 20 x 100's the drill of your choise
5 x fly
5 x back
5 x breast
5 x free
1:20
Pre-Set 20 x 150's
50 kick
50 pull
50 swim
1:50
Main Set 10 x 100 fly on 1:10
10 x 100 back on 1:10
10 x 100 breast on 1:20
10 x 100 free on 1:05
10 x 400 IM's on 5:00
20 x 200 IM's on 2:20
40 x 100 IM's on 1:10
80 x 50 IM's on 40
Kick Set 20 x 100's kick w/ fins and board 1:05
Pull Set 8 x 500's pull with paddles 6:30
Other 400 IM broken for time
rest 10 seconds at each 100
with-in 20 seconds of best time
Warm-Down 1000 long and slow
2 x 500 easy
5 x 100's on 2:00
10 x 50's on 1:30

Total = 36400 SC Yards
10000001394

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.