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Workout400 IM big effort
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
Distance:9900
AuthorBrian R.
Submitted By:Cortney
Club:DU
Club/Author Info: Particular intervals for female swimmer BT 4:28. Main set (1hr 43min) begins moderate effort. Progresses with freestyle becoming recovery and IM becoming MAX effort. Christmas training workout. Even harder LCM.









Set Category Set Description Set Intervals
Warm-up 400 Mix/loosen allow about 8-10 minutes
adjust for time or swimmers need
Warm-up 8 X 75 - 25 kick/drill/swim
2 each stroke 		1:20 (allowing 10 to 20 seconds rest - SR)
Pre-Set 8 X 100 1-4 Free
5-8 IM
Desend each series 		FR - 1:20 (allowing 10 to 20 SR)
IM - 1:30 (allowing 15 to 25 SR)
Main Set (a) 3 X 500 Free
(b) 3 X 400 IM
(c) 3 X 500 Free
(d) 3 X 400 IM
(e) 3 X 500 Free
(f) 3 X 400 IM
(a-f) allow 10 to 25 SR all the way through set
(a) FR - 6:00 (moderate)
(b) IM - 5:30 (moderate)
(c) FR - 6:15 (moderate/recovery)
(d) IM - 5:15 (moderate/hard)
(e) FR - 6:30 (recovery)
(f) IM - 5:00 (MAX - fastest times possible)








Warm-Down 10 or 15 minute of active recovery
via easy swimming or organized set

Total = 9900 SC Yards


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