--- Find A Workout ---
| Workout | Test Set. Max. I.M. |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3,500 |
| Author | Kent Kilgore |
| Submitted By: | Kent Kilgore |
| Club: | Upper Arlington Swim Club |
| Club/Author Info: | Head Coach. Grad. OSU. 12 year coach. Level 3 ++.
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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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16 x 50 Drill/Swim by 25's
4 each stroke RIMO order.
Good Tech. on odds/ build evens.
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Free 10 sec. rest
Breast 15 sec. rest
Back 10 Sec. rest
Fly 15 sec. rest
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Main Set
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4 x 500's RIMO
1. 500 free FPp
2. 500 Breast FPp
3. 500 Back FPp
4. 500 Fly! FPp
FPp= Fastest Possible pace.
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Rest 1:00 after each 500.
Total your time for each 500 and subtract your rest. Record your time. Try to beat your time every 14 to 21 days. Good Luck. Monitor your heartrate for more feedback. Good luck.
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Warm-Down
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700 Basic
50 Fun swim/stretch
100 ( 50 DPS/ 50 Swim.)
200 I.M. Kick
300 I.M. Drill
50 Fun Swim and streatch.
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Total = 3,500 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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