| Workout | Early Season Workout—Long Course |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | SC Meters |
| Duration: | 120 Minutes |
| Distance: | 7200 |
| Date: | 06-9-1998 |
| Author | Richard Quick |
| Submitted By: | SwimInfo |
| Email: | Webmaster |
| Club: | None |
| Club/Author Info: | This workout is being submitted from the article 'How they Train Catherine Fox' in the June 1998 issue of Swimming World Magazine
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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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400 freestyle
200 backstroke
200 breaststroke
200 IM
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Pre-Set
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12 x 50s
4 x 50: 15 meters 100%; 35 technique emphasis
4 x 50: middle 20 meters 100%
4 x 50: last 15 meters 100%
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@ 1:15
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Kick Set
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10 x 100 with monofin
Up to 50 meters underwater
50 meters dolphin on side on surface
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@ 1:45
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Main Set
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2 rounds of the following
(heart rate = 150 to 160):
800 freestyle
600 back
400 IM
200 back @ 3:00
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@ 11:00
@ 9:00
@ 6:00
@ 3:00
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Other
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12 x 50
4 x (2 easy freestyle; 1 fast stroke)
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@ :45
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Total = 7200 SC Meters
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10000000271
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If you have not been involved in an ongoing exercise regimen
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prior to attempting any of the workouts/exercises, check with your physician.
