--- Find A Workout ---
| Workout | 3 Hour Practice |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 10350 |
| Author | Ilan Noach & NJ Wahoo's Coach |
| Submitted By: | Mike Mazza |
| Club: | YWCA Middies |
| Club/Author Info: | This workout was given at 8-11 on November 2nd, 1997. It was held at Trenton State Univ. Pool. Swimmers from The YWCA Middies, NJ Wahoos, and Eastern Express attended this practice.
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Set Category
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Set Description
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Set Intervals
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Warm-up
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4 X 75 @ 1.00
4 X 150 @ 2.30
50 kick, drill, swim
600 IM @ 9.00
Continuous 100 IM's
4 X 75 @ 1.00
4 X 150 @ 2.30
50 kick, drill, swim
600 IM @ 9.00
Continuous 200 IM's
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Main Set
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2 X 100 Free
4 X 50 Kick
2 X 200 Free
4 X 50 Kick
2 X 300 Free
4 X 50 Kick
2 X 400 Free
4 X 50 kick
2 X 500 Free
4 X 50 Kick
2 X 600 Free
4 X 50 Kick
300 Warm Down
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There were 3 intervals:
Group A: Free on 1:10 pace
Kick on 1:00
Group B: Free on 1:15 pace
Kick on 1:00
Group C: Free on 1:20 pace
Kick on 1:00
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Main Set
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14 X {6 X 25's @ .25}
Odd 25's Stroke
Even 25's Free
Odd Cycles Work on Stroke
Even Cycles Race
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Warm-Down
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6 X 75's @ 1:30
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Total = 10350 SC Yards
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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.
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