--- Find A Workout ---
Workout | Challenging IMs |
Ability Level: | USS ABC Level |
Type: | Individual Medley |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 6900 |
Author | Clay Evans/Bonnie Adair |
Submitted By: | Leslie McFarron |
Club: | Downers Grove Express/Naperville Raquet Club Orcas |
Club/Author Info: | Express team looking for members--practice over 5 hours per day. |
Set Category
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Set Description
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Set Intervals
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Warm-up
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200 easy swim
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any time/slow steady pace
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Pre-Set
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16x50 IM order 2x50 freestyle 2x50(25 freestyle, 25 breastroke) 2x50 breastroke 2x50(25 breastroke, 25 backstroke) 2x50 backstroke 2x50(25 backstroke, 25 butterfly) 2x50 butterfly
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rest 15 seconds between each 50
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Main Set
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20x100 IM order 3x100 butterfly 3x100(50 fly, 50 back) 3x100 backstroke 3x100(50 backstroke, 50 breastroke) 3x100 breastroke 3x100(50 breastroke, 50 freestyle) 3x100 freestlye
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20 seconds rest between each 100
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Kick Set
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200, 150, 100, 50 breastroke kick
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20 seconds rest between each distance
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Pull Set
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500 freestyle pull as follows: 1 easy, 1 hard 1 easy, 2 hard 1 easy, 3 hard 1 easy, 4 hard 1 easy, 5 hard
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non-stop
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Warm-Down
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easy 100 choice
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easy, get your heart rate back to normal
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Total = 6900 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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