--- Find A Workout ---
| Workout | mid-season |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 5300 |
| Author | Dave Loyola |
| Submitted By: | Dave |
| Club: | Nose Creek Swim Association |
| Club/Author Info: | Calgary, Alberta
Canada
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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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400 Swim
400 Pull
400 Kick w fins
400 IM (25scull/25kick/50 build swim)
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(:30sr)sr=seconds rest
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Kick Set
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800 Kick w fins
sprint on lengths that are multibles of 3 or that have a 3 in there number(eg:3,6,9,12,13,15 etc...)
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Pre-Set
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4x50 IM order
[25 streamline kick/25 Build swim]
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(1:10)
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Main Set
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12x125 Decend 1-3
3[100Fr:25fly] (1:40)
(:20sr)
3[75Fr:50fly/Bk] (1:45)
(:30sr)
3[50Fr:75fly/Bk/Br] (1:50)
(:40sr)
3[25Fr:100 IM] (1:55)
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Note:pace times should allow only about :5sr on the first set of 3.
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Other
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300 Easy
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Warm-Down
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3x100 Kick (:15sr)
4x50 Pull (:10sr)
8x25 Swim (:5sr)
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Total = 5300 SC Meters
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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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