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WorkoutFor spesial occasions
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
Authorōyvind RÝsland
Submitted By:ōyvind RÝsland
Email: oyvind.rosland@nif.idrett.no
Club:Oslo IL, Swimming
Club/Author Info:Oslo, Norway

Set Category Set Description Set Intervals
Warm-up 1000 warm up. Do what you vant ! none , prepear yourself to kick some ass !
Main Set 100x100m 10 on 1.30
10 on 1.20
repeat x 5
keep the pace. Try to get 10-20 s rest after each 100m
Warm-Down 200 easy
100 sculling
100 drill
100 from the blocks as fast as you can + 100 easy
100 your best time + 10 s / do 300 easy swim down
when ready

Total = 12000 SC Meters

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.