--- Find A Workout ---

WorkoutHard IM set
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:10000
AuthorCoach Smith
Submitted By:Matt
Club:Somewhere in Florida
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 IM drill 400 free No interval
Drill Set 20x50 drill
five of each stroke
All on 1:00
Main Set This set is done four times through
800 IM
4x100 one set of each stroke
800 on 12:00
100's on 1:20
Breast on 1:25
Pre-Set 8x75 IM no free
Descend 1-4
All on 1:05

Main Set 4x100
2x200
1x400
All out
100's on 2:00
200's on 4:00
400 on 8:00
Other 4x(4x25)
1st four fly
2nd four back
3rd four breast
4th four free
2 kick(underwater for fly) 2 sprint
Fly, back, free on :22
Breast on :25
Warm-Down 1200 swim

Total = 10000 SC Yards


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.