--- Find A Workout ---

Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
AuthorSharon Wencel And Jen Wencel
Submitted By:Jennifer Wencel
Email: Swimgirl26@AOL.com
Club:Great Hills Swim Team (GHST)
Club/Author Info:

Set Category Set Description Set Intervals

5x200 SKIPS (Swim,Kick,Im,Pull,Swim)

16x25 4 of each stroke

200- 10 sec. rest
25-30 sec

Kick Set

6x100 2 of each stroke
4x75- 1 each stroke
2x50- choice

5- 1:00

Pull Set

3x300 pull Descending
2x100 pull Specialty

300- 4:45
100- 2:00

Main Set

10x100 Free
Fast as you can go
5-9 sec. off best time
Hold your same time each 100


25-25 sec or 20 sec

Drill Set

8x50 Drill down, sprint back
Fly-1 pull up 3 kicks under
back-spinner half 25 then easy to wall
Breast- 3 sec. glide
Free- pop-off or Finger tip drag

fly and back-35 sec.
breast-40 sec
Free-25 sec


100 back
100 free

no interval

Total = 5500 SC Meters

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.