--- Find A Workout ---
| Workout | Individual Medley |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5000 |
| Author | Brian Gross |
| Submitted By: | Brian Gross |
| Club: | South Community Family YMCA |
| Club/Author Info: | KEY Swimming
Kettering, Ohio
Assistant Senior Age Group Coach
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Set Category
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Set Description
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Set Intervals
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Warm-up
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700 @ 11:30/12:00 (200 swim - 100 drill)
4 x 150 @ 2:30 ( 25 - 50 - 75 build)
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Main Set
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200 free @ 4:00/4:30
2 x 200 IM @ 3:00/3:05/3:10/3:15
4 x 100 IM @ 1:30/1:40/1:50
200 free @ 4:00/4:30
2 x 200 IM @ 2:55/3:00/3:05/3:10
3 x 100 IM @ 1:25/1:35/1:45
200 free @ 4:00/4:30
2 x 200 IM @ 2:50/2:55/3:00/3:05
2 x 100 IM @ 1:20/1:30/1:40
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Kick Set
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4 x 75 @ 1:30/1:40
2 x 150 @ 2:30/2:40
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Warm-Down
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2 x (4 x 50 @ :55) odds: drill/swim
evens: swim/kick
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Total = 5000 SC Yards
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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.
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