Swimming World - Workouts

--- Find A Workout ---

Workout	Mid season IM workout
Ability Level:	USS Sr./Jr. National Level
Type:	Individual Medley
Course:	SC Yards
Duration:	120 Minutes
Distance:	7700
Author	John Hayman
Submitted By:	John Hayman
Club:	University of Delaware
Club/Author Info:

Set Category	Set Description	Set Intervals
Warm-up	1X1000 Free with every 4th 25 IM order	14:00
Warm-up	12 x 75 Pull middle 25 no free	1:10
Main Set	1 x 1400 (400IM/300weak stroke/400IM/300 strong stroke) 1 x 1200 (300IM/300weak stroke/300IM/300 strong stroke) 1 x 1000 (200IM/300weak stroke/300IM/300 strong stroke) 1 x 800 (100IM/300weak stroke/100IM/300 strong stroke) 1 x 600 (100fr/200weak stroke/100fr/200strong stroke) 1 x 400 (100fr/100weak stroke/100fr/100strong stroke) 1 x 200 (100fr/100weak)	1400-18:00 1200-16:00 1000-14:00 800- 11:45 600- 9:00 400- 6:15 200-3:10
Warm-Down	200 minimum loosen down





		Total = 7700 SC Yards

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.