--- Find A Workout ---

WorkoutEarly season aerobic set
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:8500
AuthorMark Broucek
Submitted By:Mark Broucek
Email: 95thst @ naperymca. org
Club:Naperville YMCA
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up
3 x 300 on 20 sec., desc. 1 - 3
4 x 25 Freestyle Drills on :40
6 x 50 on :50, desc. 1 - 3 (hold)












Main Set
100 on 1:25, 1:30
200 on 2:25, 2:30
300 on 3:25, 3:30
400 on 4:25, 4:30

Set done 7 times through
Hold 10 - 15 sec. rest on all

Pull w/ paddles





Warm-Down
200 easy































































Total = 8500 SC Yards
10000000127

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.