--- Find A Workout ---
| Workout | mid-season IM/freestyle |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 7100 |
| Author | Paige Gilbert |
| Submitted By: | Paige Gilbert |
| Club: | Great Hills Swim Team--Austin, Tx. |
| 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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300 free
300 kick
300 pull
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no rest between each--just long enough to get equipment
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Kick Set
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8 x 100
2 of each stroke
no board on fly and back
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2:00
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Pull Set
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5 x 300 free pull
breathe 3,5, 7 by 100's
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4:30
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Main Set
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8 (25fly-50 back-75 breast-100 free)
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4:00
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Main Set
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3 (5x100) free
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descending intervals
set 1=1:30
set 2=1:25
set 3=1:20
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Other
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8 x 25
dive sprints
choice
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Warm-Down
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200 ez choice
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Total = 7100 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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