--- Find A Workout ---
| Workout | good for IM |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3,400 |
| Author | Julia |
| Submitted By: | Julia |
| Club: | |
| Club/Author Info: |
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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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500 freestyle
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none
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Kick Set
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9x75
1. slow
2. medium
3. sprint
repeat three times
500 kick for time
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@1:30 try to get under a minute on the sprint
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Main Set
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4x150 IM
1. 75fly, 25back, 25breast, 25 free
2. 25fly, 75back, 25breast, 25free
3.25fly, 25back, 75breast, 25free
4. 25fly, 25back, 25breast, 75 free
4x100 kick on back with no board
4x200
100IM
100freestyle
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@3minute
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Pull Set
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3x
4 50's pull
IM order
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@1:30
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Other
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4 dives off of blocks
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Warm-Down
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100 easy freestyle
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Total = 3,400 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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