--- Find A Workout ---

WorkoutA hard day is rewarding
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 + Minutes
Distance:7000
AuthorAaron
Submitted By:Aaron
Email: Airbo117@aol.com
Club:NDSD
Club/Author Info:




Set Category Set Description Set Intervals
Warm-up 1x500 Swim Free
1x500 Pull Free
1x500 Kick Choice
1x500 Drill Free
@ 8:00
@ 8:20
@ 8:30
@ 8:00
Pre-Set Repeat Twice, once free, once non free

Broken 200's
50 build
25 Sprint
25 EZ
50 build
25 sprint
25 Under water kick
:10 rest after each distance
:10 rest after each distance
Main Set 7x 100 Free
6x 100 non free
5x 75 Drill Free
4x 75 Drill IM order
3x 50 Free Build by 50
2x 50 Non Free Build by 50
7x 25 Sprint Free

@ 1:35
@ 1:50
@ 1:30
@ 1:40
@ :50
@ 1:00
@ :35

Kick Set 4x 75 kick w/ board choice
5x 50 kick no board
6x 25 Fast kick w/ board
@ 1:30
@ 1:15
@ :40



Drill Set 1x 150 Free drill
1x 100 Choice drill
1x 100 drill free
@ 2:00
@ 2:20
@ 1:45
Main Set 1x 1000 Swim or pull Free @ 16:00
Warm-Down 200 EZ choice

Total = 7000 SC Yards
10000001066

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.