--- Find A Workout ---

WorkoutVery Hard
Ability Level:Aquatic Fitness
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:5000
AuthorKim Longland
Submitted By:Little Miss
Email: http://www.d.Ovens.Virgin
Club:White Oak S. C
Club/Author Info: Club address:Eltham Baths,
Eltham, LOndon


Set Category Set Description Set Intervals
Warm-up skips: 200m swim
200m kick
200m IM
200m Pull
200m Swim
Straight
Pre-Set 12 * 50m on 45seconds
Pulse rate 150 - 170
Main Set 6 * 100m on 6 minutes
maximum pulse rate
Kick Set 16 * 25m on 1 minute
flat out
sprints


Drill Set 400m mixed drills
10 seconds after every 100m
Pull Set 8 * 50m on 55 seconds
Frontcrawl / Backstroke
Warm-Down 800 steady swimming
400 warm down

Total = 5000 SC Meters
10000000397

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.