--- Find A Workout ---
| Workout | a little of everything |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4700 |
| Author | Amanda |
| Submitted By: | Amanda |
| Club: | FTE |
| 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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1000 swim how you want to
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no interval
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Pre-Set
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400 IM order 25 kick/25 drill/50 swim
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go at about 80%
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Main Set
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25 fly
50 fly/back
75 fly/back/breast
100 IM
200 IM
400 IM
200 IM
100 IM
75 fly/back/breast
50 fly/back
25 fly
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:30
1:00
1:30
2:00
4:00
7:00
4:00
2:00
1:30
1:00
:30
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Kick Set
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20 x 25 IM order
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each 25 is on the :45
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Pull Set
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400 free pull
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do it at 80%
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Drill Set
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4 x 100 IM order drill
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2:00
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Other
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8 x 25 IM order, sprint
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each 25 in on the :30
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Warm-Down
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500 whatever you want
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no interval
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Total = 4700 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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