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Workoutsuper crazy long long long IM sets
Ability Level:USS Sr./Jr. National Level
Type:Individual Medley
Course:SC Yards
Duration:120 + Minutes
Distance:36400
AuthorCarmine
Submitted By:Carmine
Club:ttsc
Club/Author Info:
Set Category Set Description Set Intervals
Warm-up 1000 every forth lap is kick on your back none
1000 skips:
200 swim
200 kick
200 IM
200 pull
200 swim
none
Drill Set 20 x 100's the drill of your choise
5 x fly
5 x back
5 x breast
5 x free
1:20
Pre-Set 20 x 150's
50 kick
50 pull
50 swim
1:50
Main Set 10 x 100 fly on 1:10
10 x 100 back on 1:10
10 x 100 breast on 1:20
10 x 100 free on 1:05
10 x 400 IM's on 5:00
20 x 200 IM's on 2:20
40 x 100 IM's on 1:10
80 x 50 IM's on 40
Kick Set 20 x 100's kick w/ fins and board 1:05
Pull Set 8 x 500's pull with paddles 6:30
Other 400 IM broken for time
rest 10 seconds at each 100
with-in 20 seconds of best time
Warm-Down 1000 long and slow
2 x 500 easy
5 x 100's on 2:00
10 x 50's on 1:30

Total = 36400 SC Yards


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