--- Find A Workout ---

Workoutfly/free
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 500 easy
100 free, 100 drill, 100 kick,
200 free
none
Kick Set 600 kick
w/fins
w/board
none
Main Set 5 x 100s
10 x 50s
20 x 25s
free w/fins
100s on 1:10
50s on :40
25s on 25
Main Set 20 x 50s
free down
butterfly on the way back
:50
Main Set 30 x 25s
fly
1st 15 no fins
2nd 15 w/fins
:30
Other 10 x 50s
all out
choice
1:15
Kick Set 2 x 500s
kick
choice w/fins
none
Warm-Down 150 EZ none

Total = 6000 SC Yards
10000000901

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.