--- Find A Workout ---

WorkoutTypical Neil Walker - Mid Season Workout
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:8400
AuthorEddie Reese
Submitted By:Steve West
Email: webmaster@swiminfo.com
Club:University of Texas
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up Warm-out (cross between warm-up and workout)
8 x 100 free/back
6 x 200 free/back
4 x 300 free/back
2 x 400 free/back

Easy 100


on 1:20
on 2:25
on 3:30
on 4:35

—2 minutes

Main Set 3 x 300 free descend 1-3

3 x 200 back on 2:30, descend 1-3

3 x 100 free on 1:20, descend 1-3

12 x 50 back—1 fast, 1 easy

Easy 100
on 3:30
(Neil usually goes 2:42)
on 2:30
(Neil usually goes under 1:50)
on 1:20
(Neil usually goes under :50)


—2 minutes

Kick Set 5 x 100 kick
10 x 50 kick drills

Easy 100

on 1:35
on :50

—2 minutes

Pre-Set 8 x 18 yards(98% all-out; no breathing); swim easy to the wall

Easy 500

on :30

—8 minutes

























Total = 8400 SC Yards
10000000210

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.