--- Find A Workout ---
| Workout | gotta love those IMers |
| Ability Level: | Lap Swimmer |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6200 |
| Author | swim joey |
| Submitted By: | joey |
| Club: | |
| 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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400 back, breast, IM, free
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just get it done
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Pre-Set
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4x100
IM
steady pace
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1:40/:10 seconds between
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Main Set
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this goes in IM order
(fly, back, breast, free)
100, 75, 75, 75
75, 100, 75, 75
75, 75, 100, 75
75, 75, 75, 100
do this set 2x
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Main Set
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3x200 IM
steady pace
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Kick Set
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5x200
IM order
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Pull Set
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3x200 IM
pull
steady pace
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Drill Set
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100 fly-4right, 4left, 4regular
100 back-4right, 4left, 4regular
100 breast- kick, kick, pull/ pull, pull, kick
100 free- catch up, finger drag, wrist flip, regular,(on 25's)
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Warm-Down
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ok it's been long. your choice cool down. but i think you can get a 200 cool down
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Total = 6200 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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