--- Find A Workout ---
| Workout | A bit of everything |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5,400 |
| Author | Russ |
| Submitted By: | Russ Rommelfanger |
| Club: | Highland Hurricanes |
| Club/Author Info: | competitive age group swimming based out of NW Indiana |
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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 Swim
200 Kick
100 Pull
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:10 rest between each
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Kick Set
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4 x 100 Kick w/Fins
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1:40
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Pull Set
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300 bilateral every 3 strokes
200 bilateral every 5 strokes
100 bilateral every 7 strokes
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:15 rest between each
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Main Set
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8x50 Fly
4 x 100 Free
8x50 Back
4 x 100 Free
8 x 50 Breast
4 x 100 Free
8 x 50 Free
4 x 100 Free
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1:00
1:30
1:00
1:25
1:00
1:20
:50
1:15 w/fins
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Warm-Down
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100 Easy
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none
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Drill Set
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10 x 50 from middle
Easy between flags, sprint into and out of turns
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1:00
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Warm-Down
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100 Easy
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none
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Total = 5,400 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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