--- Find A Workout ---

WorkoutThis is a workout that i love to hate.
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:6000
AuthorDavid Stevens
Submitted By:Nick Bowlin
Email: chlorinedamagedhair@hotmail.com
Club:HEAT(Hazelwood Elite Aquatic Team)
Club/Author Info:
http://www.heatswimming.org

Set Category Set Description Set Intervals
Warm-up 200 Kick
200 Pull
200 Choice
No intervals, but don't loaf it.
Pre-Set 12x75's

1-3 rotate drill for a 25
4-6 rotate build for a 25
7-9 rotate sprint for a 25
1:10 for 1-9
:50 or better for 10-12
Main Set 20x200's 1-4 your best time plus 25 seconds
5 FAST
6-9 your best time plus 20 seconds
10 FAST
11-14 your best time plus 15 seconds
15 FAST
16-19 your best time plus 10 seconds
20 your best time plus 5-10 seconds
Kick Set 10x100's Kick 1:30-1:50
Keep a steady strong pace throughout the set.
Warm-Down 400 Easy No interval, but strong good stroke.

Total = 6000 SC Yards
10000001301

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.