--- Find A Workout ---

WorkoutTaper 2min. between sets.
Ability Level:USS Sr./Jr. National Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:4600
AuthorMatt
Submitted By:Matt
Email: Adrenolswimmer59@yahoo.com
Club:Burlington Y Dynamo
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 200 SPKS
1x200 pull
6x25 kick
4x25 drill (Catch up)
1x200 Smooth
6x25 streamline kick
4x25 opp. arm drill
1x200 stk/free by 50
6x25 stk drills
4x25 free long stroke (count strokes)
1x200 smooth
6x25 stk drills
4x25 free smooth
200 Free
4:00
3:00
:35
:30
2:50
:30
:30
2:55
:30
:30
2:40
:30
:30
2:30
Main Set
1x400 Free smooth
4x50 Kick
1x300 Free smooth
4x50 drills alt. stk free by 50
1x200 free build
4x50 free smooth
1x100 free strong
4x50 free dec. 1-4
rest
1x200 Hard
Int. Pace
5:20 1:20
:55 1:50
3:55 1:18
:50 1:40
2:30 1:15
:45 1:30
1:10 1:10
:40 1:20
:45 REST
2:20 1:10


Main Set 1x200 Broken
(10 seconds between 50s. Subtract 30 seconds from total time.)
AT MAX!
Warm-Down 200 WD



Total = 4600 SC Yards
10000001359

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.