Aerobic individual medley intermediate level swim workout.
Warm-up (Kit: Snorkel):
4×200 as 100 FS/ 50 No.1 drill/ 50 No.1
Fly (Kit: Fins):
12x25m Fly swim on 45s
- Ensure double kicking (Kick in kick out)
- Head should be look downwards
- Push Chin forward to breathe
- Push hands backwards NOT downwards on the breathing stroke
Pull & Kick Kit: Pullbuoy, Paddles & Fins, snorkel may be used:
4×25 BK Pull on 40s
75 Fly Kick on 1:30
4×25 FS Pull on 40s
75 BK Kick on 1:30
4×25 Fly Pull on 40s
100 FS kick on 2:00
Main Set Kit: Snorkel if wished:
Distance | Round 1 | Time | Round 2 | Time | Round 3 | Time |
---|---|---|---|---|---|---|
4x25m | BK Sprint | 45s | Breast Sprint | 45s | FS Sprint | 45s |
2x50m | No.1 Drill | 1:05/1:10 | FS Drill | 1:05 | No.1 Drill | 1:05/1:10 |
4x100m | FS swim | 1:45/1:50 | IM swim | 1:50/2:00 | FS Swim | 1:45/1:50 |
2x50m | Worst stroke Drill | 1:15/1:20 | No.1 Drill | 1:15/1:20 | Worst Stroke Drill | 1:15/1:20 |
200m | IM Swim | 3:40/3:50 | FS Breathe 3,5,3,5 | 3:20/3:30 | IM Swim | 3:40/3:50 |
10×25 Fast Turns(FS) on 30s
Warm Down:
400 Choice
WORKOUT TOTAL: 4450
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.
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