--- Find A Workout ---

WorkoutDistance Free
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:8000y
AuthorJason Thom
Submitted By:Jason Thom
Email: jmthom@students.wisc.edu
Club:None
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
10000000225

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.