--- Find A Workout ---
| Workout | Good early season IM set |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5100 |
| Author | Todd Kramer |
| Submitted By: | Todd Kramer |
| Club: | Manhattan Marlins |
| Club/Author Info: | www.manhattanmarlins.org
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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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2 X 200
1st 200: kick/pull/swim/scull
2nd 200: Russian drills (flutter kick on side, 50 w/ right shoulder down, face up, 50 w/ right shoulder down face down, repeat for left shoulder down)
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None
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Pre-Set
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20 X 25's IM order by 5's
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all on the :40
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Drill Set
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6 x 100
1st: 100 drill fly
2nd: 50 sprint fly/ 50 drill back
3rd: 50 drill back/ 50 sprint back
4th: 100 drill breast
5th: 50 sprint breast/ 50 drill free
6th: 50 drill free/ 50 sprint free
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all on 2:00, maybe extra time on breastroke depending on ability, you want around 15 seconds rest on each 100.
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Main Set
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4 x 300 IM
4 x 200 IM
4 x 100 IM
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The intervals here depend on ability, 100's on 2:00, 200's on 4:00, 300's on 6:00 seem to work.
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Drill Set
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2 sets of Gomers(both choice, no free, two different strokes):
5 x 100
1st: 100 drill
2nd: 75 drill/25 sprint
3rd: 50 drill/50 sprint
4th: 25 drill/75 sprint
5th: 100 sprint
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all on 2:00
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Warm-Down
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200 choice
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none
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Total = 5100 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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