--- Find A Workout ---
| Workout | Killer IM workout, swam on 11/16/97 |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 8,000 |
| Author | Kevin Milak |
| Submitted By: | Kevin Milak |
| Club: | U. of Illinois-Chicago / Appleton YMCA Marlins |
| Club/Author Info: | Jr. National IMer
College Student
aspiring 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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20x 50
Odd:Drill/Swim
Even:Drill/Build
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1:00 for first 10
:55 for 2nd 10
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Pre-Set
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16x 25
IM Order
Odd: Drill
Even:Fast
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:30
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Main Set
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Do set 3 times through
4x 100 IM
3x 200 IM
2x 300 IM
1x 400 IM
8x 25 recovery
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interval----------base
100s on 1:30 (1:30)
200s on 2:30 (1:15)
300s on 3:30 (1:10)
400s on 4:30 (1:07.5)
25s on :30
extra min. after each set
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Warm-Down
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6x 100 IM Drill
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1:40
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Total = 8,000 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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