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WorkoutIts a toughie
Ability Level:USS Pre-Senior Level
Type:General
Course:SC Yards
Duration:90 Minutes
Distance:6000
AuthorBetsy
Submitted By:Betsy
Email: betsybubba@aol.com
Club:Dayton Raiders
Club/Author Info:



Set Category Set Description Set Intervals
Warm-up 500 Free
400 Drimo (Drill Reverse IM Order)
300 Back
200 Kick choice
100 IM fast
7:00
6:15
5:45
4:00
2:00
Pull Set 3x200 w/paddles and bouy
3x200 w/bouy only
3x200 w/paddles
descend 1-3 by set and round
2:50
2:40
2:30
Main Set 4x100 Free Descend 1-4
1x50 Non Free Sprint
3x100 Free Descend 1-3
2x50 Non Free Sprint, same pace
2x100 Free Descend 1-2
3x50 Non Free Sprint, same pace
1x100 Max Effort Sprint
4x50 Non Free Sprint, same pace
See Text (Other)
1:35
1:00
1:25
1:00
1:15
1:00
2:00
1:00
Kick Set 2x50 easy
4x25 underwater, 1 breath max
1x100 sprint
Repeat 2x
1:15
:45
3:00

Warm-Down 4x75 Kick/Drill/Swim by 25
4x50 1 of each stroke
4x25 Ascend Free
1:30
1:00
:30
Other Main Set
50s are to be done all at your 200 pace for that stroke
100s
The first four are to be descended. The next three should be at the same pace of the last three from the group of four. The next two are to be done the same way. The last hundred is an all out, kill yourself sprint.

Total = 6000 SC Yards
10000001377

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