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WorkoutThis is only for REAL distance swimmers
Ability Level:Aquatic Fitness
Type:Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:17750
AuthorAshley Brackens
Submitted By:Ashley Brackens
Email: mtacqt45@netscape.net
Club:Memphis Thunder Aquatic Club
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 400
4x100's
4x50's


6:00
1:25
:40
Main Set 2x2000's
2x1500's
2x1000's
2x500's
25:00
18:45
12:30
5:00
If you miss it, you do the rest of the work out fly, no break.
Other 4x25's whatever pace you want to go.
Main Set 2,000 fly for time. No breaking stroke, no equipment. none


Main Set 10x100's 1:15
Main Set 400 for time. I.M. OR free

6:00
Main Set 8x100's 1:15
Main Set 300 for time. I.M. or Free 4:30
Main Set 6x100's 1:15
Main Set 200 for time. I.M. or free 3:00
Total = 17750 SC Meters
10000001053

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.