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WorkoutHow the Vikings do it !
Ability Level:USS Pre-Senior Level
Type:General
Course:SC Meters
Duration:120 + Minutes
Distance:8000m
Authorōyvind RÝsland
Submitted By:ōyvind rÝsland
Email: oyvind.rosland@nif.idrett.no
Club:Oslo Idrettslag
Club/Author Info: Oslo,Norway


Set Category Set Description Set Intervals
Warm-up 1500m
( 200free-400im-200free-200fly drill-2x100 back/br
8x25 sprints on: 60s -100 easy)
1500m
Pre-Set 20x 25m
( 8 best stroke on 30 progresjon in each 25-
8 best stroke drill on. 40s- 4 easy )
20x 25m
Kick Set 32x75m
( fly/back dolpin kick w /zoomers,do 12-14-16 dolpin kicks each lenght.
The remaining distance of each 25you do free/back stroke kicking in treshold pace. Dolphin kick you do as fast as you can ! on: 1.20/1.30 do
100 easy after 32/ 75`s
32x75m
Main Set 2x(400-300-200-100) 1free/1 Im on: 30-20 sek rest. set: 1 min.
Do this in pace level under treshold from T-2->T / do 100 easy
focus on streamline posision during this set.
2x(400m-300m-200m-100m)

Pull Set 800 pull ( progresjon each 200m 1:4) T-2 ->T+1 800m pull
Drill Set 400m 400m
Warm-Down 200 m easy swimming, focus on streamline posision 200 m

Total = 8000m SC Meters
10000000528

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