--- Find A Workout ---

Workouti wish i could go 2 bed!!!
Ability Level:Aquatic Fitness
Type:Middle Distance Free
Course:SC Meters
Duration:120 + Minutes
Distance:8000
AuthorSteve
Submitted By:Steve
Email: sph1@comcast.net
Club:columbia clippers
Club/Author Info:

Set Category Set Description Set Intervals
Warm-up swim pull kick swim by 400's rest 20 sec. after each 400
Drill Set 6x150
0dd- catchup
even-6-3-6
2:20
Pre-Set 4x300
1=easy
2=neg.split
3=build by 100
4=90% effort
4:15
Main Set 6x500 pace
1:00 off (50 recovery advised)
12x300 pace
2:00 off (100 recovery advised)
9x200 race 3:00 off
1:11-1:16 pace
500's-6:00
300's- 3:35
200's- 2:25
Other 3x400 all out from block 8:00
Warm-Down 8x50 easy 1:30
Other go home and be happy! 9 hours until evening practice!!

Total = 8000 SC Meters
10000001303

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.