--- Find A Workout ---
| Workout | middle dist fr with a touch of speed |
| Ability Level: | Masters Level 2 |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 4,100 |
| Author | Gerry Rodrigues |
| Submitted By: | Gerry Rodrigues |
| Club: | UCLA Masters |
| Club/Author Info: | UCLA Masters @ 310-825-9949
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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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300 choice swim easy
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Warm-up
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8 x 100 free (50 kick/50 swim)
descend times 1-8
50 swims are easy, low stroke count per length
50 kicks are time descended 1-8
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20 sec between each 100
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Pre-Set
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2 (4 x 25)
#1 build down (fast to slow)
#2 build up (slow to fast)
#3 easy
#4 fast
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10-15 sec between each
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Main Set
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400 free, 4 x 100 free
400 free, 3 x 100 free
400 free, 2 x 100 free
400 free, 1 x 100 free
all 400's are @ 70%, with back half faster than front half, pass flags on every push off
all 100's are descended by time with the last one FAST
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30-45 sec rest after 400's
30 sec between 100's
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Warm-Down
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200 easy
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Total = 4,100 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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