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WorkoutIM
Ability Level:Lap Swimmer
Type:Individual Medley
Course:SC Yards
Duration:90 Minutes
Distance:2100
AuthorNaomi
Submitted By:Naomi
Club:YMCA
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 500 Freesytle SKIPS (Swim, Kick, IM, Pull, Swim)

200 Reverse IM
own pace, but no more than 10 minutes for whole warm-up
Main Set 200 IM Drill/Swim

Fly/BK/BR/FR
50/25/25/25
25/50/25/25
25/25/50/25
25/25/25/50

200 IM Swim

4 x 50
(25 FL/ 25 BK; 25 BK/ 25/BR; 25 BR/ 25 FR; 50 FR)

200 IM SWIM
Drill Set Mid-pool 25's

2 FL/BK
2 BK/BR
2 BR/FR
2 FR

Starts - 25 Walk arounds

2 FL
2 BK
2 BR
2 FR

Warm-Down 200 Easy Freestyle



Total = 2100 SC Yards


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