--- Find A Workout ---

Workout2 minutes between sets (fixed)
Ability Level:Aquatic Fitness
Type:Sprint Freestyle
Course:SC Yards
Duration:120 + Minutes
Distance:7150
Authormatt
Submitted By:matt
Email: adrenolswimmer59@yahoo.com
Club:dynamo
Club/Author Info: tell me what you think.


Set Category Set Description Set Intervals
Warm-up 800 (Swim pull kick swim)
6x50(1-2 Kick and roll, 3-4 1/2 cycle 5-6 catch up)
3x100 (50 streamline kick 50 swim)
1x400 (reverse IM/free by 50)
200 swim smooth
14:00
:50

1:30
6:00
2:30
Main Set 3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100 (Whole thing twice (see below))
2:40
1:20
2:30
1:15

2:20
1:10

2:10
1:05
Main Set 3x200
3x100
2x200
2x100
:15 rest
1x200
1x100
:15 rest
1x200
1x100
2:40
1:20
2:30
1:15

2:20
1:10

2:10
1:05
Main Set 6x50 free sprint
1x100
4x25
4x25
1x50
1x100
:55
1:05
:30
:15
1:00
1:00
Warm-Down 200 3:00

Total = 7150 SC Yards
10000001341

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.