--- Find A Workout ---

Workoutmy middle name is scary
Ability Level:Aquatic Fitness
Course:SC Meters
Duration:120 + Minutes
Submitted By:Josh Brown
Email: JBrown@weblog.author.iol
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up these are some drills for shape(those are drills for running):
3000m-every 500 do 60m very fast

5*(40 push-ups+20 jumps in place)

jumps peramide(run 10m and 1 jump,run 10m and 2 jumps,run 10m and 3 jumps...) until you get to 10 and then 9,8,7...

dry worm up
on your own
Warm-up 12*150
100 free pulse 135
50 in IM order pulse 155
2:30 for 150s
Kick Set 40*25 kick 10 of each stroke
in each stroke-6 easy,4 all out with flippers(in the breast stroke with flippers-fly kick)
every 35 with0ut flippers
every 25 with flippers
after 10*25s-1 min rest
Pre-Set 4*(20*50)
1st 20-free easy
2nd 20-IM order pulse 150
3rd 20-free pulse 150
4th 20-choice(not free and IM) pulse 160
1 min after 200*50s
in the 20*50s-every 1:00

Pull Set 6*200 free pull easy 3:30 for 200s
Main Set 4*(20*100)
1st 20-free pulse 135
2nd 20-IM pulse 140
3rd 20-free pulse 150
4th 20-choice pulse 155-175
every 1:40 for 1st 20
every 1:45 for 2nd 20
every 1:35 for 3rd 20
every 2:00 for 4th 20
2 min after each set
Drill Set 20*100 drills 4 of each stroke(including IM)
every 2:00 for fly and breast
every 1:50 for back,free and IM
Main Set 10*(12*25)
1,2-free pulse 135
3,4,5-IM pulse 160
6,7-free pulse 140
8,9,10-choice pulse 165
every 40 for fly,35 for back,45 for breast,30 for free
after 12*25s-2 min rest
Other 2000m-100 free/100 fly/100 free/100 back none
Warm-Down 7000 free allout!!!!!!!!!!!!!!!!!!!!!
Total = 30000 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.