--- Find A Workout ---
Workout | Great IM Workout For Highschool Swimmers |
Ability Level: | Lap Swimmer |
Type: | Individual Medley |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 5,100 |
Author | Lydia |
Submitted By: | Lydia |
Club: | None |
Club/Author Info: | |
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 Kick Pull Drill Swim
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Take It Nice and Easy Then Gradually Build. On the swim and pull sets don't do fly but try to kick or drill it, and make sure to incoperate all the stokes into the warm-up somehow.
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Pre-Set
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Idiot 75s (Fl,Fl,Fl/Fl,Fl,Ba/Fl,Ba,Ba/Ba,Ba,Ba/Ba,Ba,Br/Ba,Br,Br/Br,Br,Br/Br,Br,Fr/Br,Fr,Fr/Fr,Fr,Fr/Fr,Fr,Fl/Fr,Fl,Fl/Fl,Fl,Fl) 125 EZ 4X200 IM Sprint 1,3,5,7
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Try them on 1:00, that is just a general time you can add or subtract seconds, don't take any more than :15 seconds rest. No Interval RI :15-:20
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Other
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Pull 200 IM Kick HARD 200 IM Drill 200 IM
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RI :15
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Main Set
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5X150 -Butterfly (try regular fo a 100 but you can switch to one arm for last 50) -Backstroke -Breaststroke -Free Style -Choice 100 EZ 12XMid 50s 2 each stroke IM order 1X200 IM With Start
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-Butterfly on: 2:20 -Backstroke on: 2:15 -Breaststroke on: 2:30 -Freestyle on: 2:00 No Interval No Interval, just focus on technique and hard turns HARD no more than 15 seconds over meet time.
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Warm-Down
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350 SUPER EZ!
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You've worked hard, do it elementary back, easy freestyle, or backstroke.
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Total = 5,100 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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