Favorite Workouts

Here are some favorite workouts for those of you looking for a little something extra or who just don't have a coach on deck! Got a favorite workout, email it to the webmaster for posting! (Bear with me, soon I'll get a form posted where you can submit more easily!)

Title:

IM Ladder

By:

Doug Wedman

Approx. Time:

about 60 minutes

Distance:

3250 yards

Workout:

This is a good variety short course workout set with varying intensity that makes the set seem to go quickly. The intensity should increase as the distance decreases (the 50's are sprint fast, the 100s just a bit lower intensity, and so on. Pick an interval for each column except the 250, which should be a recovery time.

Warm Up
	300	Swim
	8x25	Descend 1-4 on :30

Main Set
	Free (SPRINT)	IM (FAST)	Stroke (MOD)	IM (CRUISE)	Free (EASY)
	50
	50	100
	50	100	150
	50	100	150	200
	50	100	150	200	250
	50	100	150	200
	50	100	150
	50	100
	50

Warm Down: (Your Choice)