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WorkoutGreat IM Workout For Highschool Swimmers
Ability Level:Lap Swimmer
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:5,100
AuthorLydia
Submitted By:Lydia
Club:None
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 1000 Swim Kick Pull Drill Swim 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.
Pre-Set 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
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
Other Pull 200 IM

Kick HARD 200 IM

Drill 200 IM
RI :15
Main Set 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
-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.

Warm-Down 350 SUPER EZ! You've worked hard, do it elementary back, easy freestyle, or backstroke.

Total = 5,100 SC Yards


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