--- Find A Workout ---
| Workout | general workout |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Meters |
| Duration: | 120 + Minutes |
| Distance: | 6350 |
| Author | Paige Harper |
| Submitted By: | Paige Harper |
| Club: | Great Hills Swim Team (GHST) |
| Club/Author Info: | Austin,Tx.--Home of the Rolling Waves
70+ swimmers; outdoor, 6 lane pool
In our 3rd year of existence
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
400 free
300 back
200 breast
100 fly
|
15 sec rest
|
|
Pre-Set
|
12x50 kick/swim
choice
|
1:10
|
|
Main Set
|
15x200
3 each: fly/free,back/free,brst/free
(by 25's),all free,IM
|
3:40,3:55,4:10 according to lane
|
|
Other
|
with fins
25-50-75-100-100-75-50-25 kick free
25-50-75-100-100-75-50-25 swim fly
|
30 sec. per 25
|
|
Other
|
8x50 sprint from dive
2 each stroke--for time
|
2 min. or so
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 6350 SC Meters
|
|
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.
|
|
|