--- Find A Workout ---
| Workout | Good for training new swimmers to IM |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 3100 |
| Author | Dick Goodley |
| Submitted By: | Dick Goodley |
| Club: | Kinston High school |
| Club/Author Info: | Author of book:
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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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Stretch arms, legs and back
4 x 100 IM with flippers and paddles.
200 kick with flippers
4 x 25 dolphin kick length of pool under water on 1 minute
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IMs continuous
200 kick continuous
dolphin kick under water on one minute
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Main Set
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10 x 200 IM broken at 50s with 10 seconds rest, with flippers and paddles. Breaststroke with dolphin kick.
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First 5 on 6 minutes
Next 5 on 8 minutes
correct strokes during rest interval.
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Drill Set
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8 x 25s without flippers and paddles. 2 each stroke
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on one minute
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Total = 3100 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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