--- Find A Workout ---

WorkoutHard work on IM strokes
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:LC Meters
Duration:120 Minutes
Distance:4350
AuthorMelissa Upfold
Submitted By:Melissa Upfold
Club:J J
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 5* 100 100 pull
100 stroke
100 kick
100 drill
100 stroke 		No interval
Pre-Set 3* ( 100 pull free
and 50 kick)
3* 200 Im
( fisrt and last are reverse order) 		kick is rest
30 sec rest for I.m
Main Set 25- fly
50-back
75-breast
100-free
125breast
150-back
175-fly
200-back
175-breast
150-free
125-breast
100-back
75-fly
50-back
25-breast 		10 secs rest for breast and free
20secs rest for fly and back
Pull Set 2* 500 pull with paddles free 1:00 rest between

Warm-Down 2*200
first breast second free 		30 secs rest

Total = 4350 LC Meters


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.