--- Find A Workout ---

Workoutmid free
Ability Level:Masters Level 1
Type:Middle Distance Free
Course:SC Yards
Duration:60 Minutes
Distance:2200
AuthorGerry Rodrigues
Submitted By:Gery Rodrigues
Email: swimpro@aol.com
Club:UCLA Masters
Club/Author Info:UCLA Masters 310-825-9949




Set Category Set Description Set Intervals
Warm-up 300 easy choice swim







Warm-up 6 x 50
two breaths on the first 25, easy swim on 2nd length



10-15 sec rest



Kick Set 8 x 100 (75 kick/25 swim)
descend times on each 100 by kicking faster each repeat. The 25 swim is easy.




15-25 sec rest



Main Set Total of 14 x 50 swims
5 x 50 descend times 1 to 5
4 x 50 descend times 1 to 4
3 x 50 descend times 1 to 3
2 x 50 one easy, one fast


30 sec rest or an interval that gives 15 sec rest on slow swims up to 30 sec on fast swims



Warm-Down 100 easy
















































Total = 2200 SC Yards
10000000147

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.