--- Find A Workout ---

Workoutmiddle distance
Ability Level:USS ABC Level
Type:Middle Distance Free
Course:SC Yards
Duration:120 Minutes
Submitted By:katy
Email: not available
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up 400 free
300 breast
200 back
100 breast
(you can switch back and breast if desired)
with 20-30 seconds rest
Drill Set 10 x 50 IM order
50 - @ 1:00
Main Set 5 x [2 x 400]

1st set: loosen/build
2nd set: 200 sprint/200 easy-solid
3rd set: 50 sprint/150 easy-solid/50 sprint/150 easy-solid
4th set: 100 sprint/100 easy-solid/100 sprint/100 easy-solid
5th set: 150 sprint/50 easy-solid/150 sprint/50 easy-solid
1st set: 400s @ 7
2nd set: 400s @ 6:30
3rd set: 400s @ 6:20
4th set: 400s @ 6:10
5th set: 400s @ 6:10
Pull Set 4 x 200
[with paddles/pull bouys]

3-5-7-5 by 50 (breathing pattern)
200s w/ 20 seconds rest
Warm-Down 3 x 100
drill down/swim back
w/ 30 seconds rest

Total = 6,600 SC Yards

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.