--- Find A Workout ---

WorkoutSCSU sprint group
Ability Level:Aquatic Fitness
Type:General
Course:SC Yards
Duration:120 + Minutes
Distance:7000
AuthorQuill
Submitted By:.
Email: .
Club:Southern Connecticut SU
Club/Author Info:2 Minutes Between Sets

Set Category Set Description Set Intervals
Warm-up 800 SPKS
4x50 drill (Kick and Roll, 1/2 cycle by 25)
4x50 drill (Catch up)
300 RIM (25 stk drill, 25 stk, 25 free)
3x100 (Stroke, Free by 50)
1x200
14:00
:55
:50
4:30
1:25
2:25
Main Set 2x200 Free (Hypo 3)
2x200 Free (long stroke)
2x200 Free (smooth)
2x200 Free (Hard)
2x200 Free (at MAX)

Rest

4x100
2x50
3x100
2x50
2x100
2x50
1x100
2:50
2:45
2:40
2:35
2:30

1:00

1:15
:45
1:12
:45
1:10
:45
1:06
Kick Set 1x300 Kick fr
4x50 Kick fr
4x25 Swim Spt. fr
1x200 Kick stk
4x50 Kick stk
4x25 Swim Spt. stk
1x100 Kick stk
4x50 Kick stk
4x25 Swim Spt. stk
5:20
1:00
:30
3:30
:55
:30
1:40
:50
:25
Warm-up 200 3:00

Total = 7000 SC Yards
10000001355

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.