--- Find A Workout ---
| Workout | Individual Medley |
| Ability Level: | Lap Swimmer |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3400 |
| Author | Mike Penrose |
| Submitted By: | Mike Penrose |
| Club: | Lawrence North High School |
| Club/Author Info: | Lawrence North High School Swim Team
7802 Hague Road
Indianapolis, IN 46256
(317) 849-9455
Head Coach: John Diercks (ext. 243)
Ast. Coach: Mike Penrose (ext. 246)
Ast. Coach: Wendy McNarney
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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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500 Swim 3 stroke breathing pattern
300 Kick 75 of each stroke
200 IM drill
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18 minutes
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Main Set
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8 x 25 fly sprint on :30
100 fly on 2:00
200 IM on 3:15
8 x 25 back sprint on :30
100 back on 2:00
200 IM on 3:15
8 x 25 breast sprint on :30
100 breast on 2:00
200 IM on 3:15
8 x 25 free sprint on :30
100 free on 2:00
200 IM for time
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37 minutes
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Warm-Down
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200 Swim alternate each 50 free/back
200 Streamline Kick alternate each 25 as free/back
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8 minutes
63 minutes total
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Total = 3400 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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