--- Find A Workout ---
| Workout | i.m workout |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Individual Medley |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 6600 |
| Author | Ken Pappas |
| Submitted By: | Timmy Chung |
| Club: | chinook aquatic club |
| Club/Author Info: |
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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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800 swim, easy free
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Kick Set
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16 x 100 4 of each stroke
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all on 1:40
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Pull Set
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10 x 200
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all on 2:30
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Main Set
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4 x 400 I.M. sprint
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all on 10 minutes.
(swim easy during break if you want
but make send off)
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Drill Set
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16 x 50
4 of each stroke
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all on :45
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Warm-Down
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200 easy
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Total = 6600 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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