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WorkoutDistance Free
Ability Level:USS Sr./Jr. National Level
Course:SC Yards
Duration:120 Minutes
AuthorJason Thom
Submitted By:Jason Thom
Email: jmthom@students.wisc.edu
Club/Author Info:I am a former member of the University of Wisconsin swim team.
I enjoy swimming for fitness and fun.

Set Category Set Description Set Intervals
Warm-up 1500 Total
-500 swim mix, 300 kick, 100 skull drill, 600 I.M. first 50 of each
150 is drill.

No intervals, go straight through.

Main Set 18*150's

-1 each at 2:00, 1:50, 1:40
-2 each at 2:00, 1:50, 1:40
-3 each at 2:00, 1:50, 1:40
after last swim, wait till next min., then begin set #3
During this set I try to hold the same time for each swim, the
goal time I use is one which I get from doing a 2000 swim
for time and taking the average time for a 150. I believe this
provides a good pace for high level aerobic training
Drill Set Easy 100 Free
4*100 I.M., Drill a different stroke each time

100 Easy is on 2:00
The 100 I.M.'s are on 1:45
After last swim, continue directly to Set #4.
This set is designed purely for recovery or active rest as some
would call it.
Kick Set With a board, kick 400, 300, 200, 100
-all are 1/2 Cruise, 1/2 Hard
-400 and 100 are flutter kick
-300 is dolphin kick
-200 is breastroke kick

:10 sec rest after each swim
1:00 after last swim, then go right into Set #5

Main Set 4*500's Free
-#'s 1 and 2: 1 length cruise/ 1 length Hard
2 length's cruise/ 2 length's Hard
3 length's cruise/ 3 length's Hard
4 length's cruise/ 4 length's Hard
-# 3: alternate Cruise/Hard by 75/50 for a 500 total.
-# 4: Fast all-out.

all 500's are on 7:00
The idea of this set is to use a form of training I call speed play
or a locomotive. The longer rest intervals allow higher heart rates
but still maintain an aerobic nature. At least that is how it feels
to me.

Warm-Down Usually at least a 300, more if possible. I try to do many different
strokes as well.

This could be the most important set I do every workout.

Total = 8000y SC Yards

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