--- Find A Workout ---

Workoutmiddle distance workouts
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Yards
Duration:90 Minutes
AuthorDave Estes
Submitted By:Elliot Ptasnik
Email: potzy17@aol.com
Club:Seahawks Swim Team
Club/Author Info: Located in Belleville, IL

Set Category Set Description Set Intervals
Warm-up 6x300 coaches choice of interval, build into set.
Pre-Set 10x75 odds drill, even fast
Main Set 3x500 - descend
4x200 - odd sprint/even choice
3x500 - descend
3x200 - odd sprint/even choice
3x500 - descend
2x200 - odd sprint/even choice
descend intervals by sets
Pull Set 8x100 descend by 1-4, 5-8

Warm-Down 7x50 on the minute, loosen down

Total = 10000 SC Yards

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.