--- Find A Workout ---

WorkoutHard main set
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:90 Minutes
Distance:6500
AuthorMatt Oglesby
Submitted By:Matt Oglesby
Email: oglesbym@uwec.edu
Club:Geneva YMCA Ducks
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 400 Ez Swim on 6:00
Warm-up 5x200
1)Ez swim
2)Catch Up
3)Ripple
4)Kick
5)DPS
all 200's on 4:00
Pre-Set 8x150 on 2:15
Main Set 1x100
2x200
3x300
4x400
on 1:20
on 2:30
on 3:30
on 5:00


Kick Set 10x50 butterfly kicks on 1:00
Warm-Down 400 EZ swim on 6:00

Total = 6500 SC Yards
10000000419

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.