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WorkoutEndurance FR/IM set for distance-haters
Ability Level:USS Sr./Jr. National Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6,700
AuthorAD
Submitted By:AD
Email: driska@runbox.com
Club:
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 Reverse IM Kick
2 x 50 Fist Swim
2 x 50 One-Arm Swim
2 x 50 One Fake Stroke, One full stroke
2 x 50 three-point delay*

*start in a streamline position and take six kicks (1st Point), pull and rest hand on leg while taking 6 kicks on side (2nd Point), recover arm to shark fin position for six kicks (hand in armpit, elbow 90 degrees to the water and pointing forward-- 3rd point), then extend hand/arm into the water as the body rolls to the other side-- switch arms with a catch-up stroke.
1:00 for the drill 50s
Kick Set This is more like a hypoxic set that hurts your legs:

2x:
{6 x 25 fly kick on back (hands at side, balance a lane-line donut on your forehead)
{6 x 25 fly (1/2 underwater streamline kick, 1/2 surface and sprint to wall)
{3 x 50 choice (25 underwater, 25 sprint)
6 x 25 on :30
3 x 50 on 1:00
Main Set 4 x 100 fin kick 1:30
4 x 100 pull, build by 25 1:40
4 x 100 free 1:10
4 x 100 fly/back 1:30

4 x 75 IMT (IM Transitions-- 50FL/25BK, 50BK/25BR, 50BR/25FR, 50FR/25FL -- 50s long and strong, 25s sprint) 1:20

4 x 75 fin kick 1:10
4 x 75 pull build by 25 1:10
4 x 75 free :55
4 x 75 breast 1:25

4 x 75 IMT 1:20

4 x 50 fin kick :45
4 x 50 pull, build into turn and finish :50
4 x 50 free :45
4 x 50 IM order :50

4 x 75 IMT 1:20

4 x 25 kick (no fins) :30
4 x 25 pull, build to finish :30
4 x 25 free :25
4 x 25 fly :30
Warm-Down 6 x 50 :50


Total = 6,700 SC Yards
10000001228

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