--- Find A Workout ---
Workout | Middle season aerobic |
Ability Level: | USS Sr./Jr. National Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 120 + Minutes |
Distance: | 13000 |
Author | Mark Broucek |
Submitted By: | Mark Broucek |
Club: | Naperville YMCA Swim Team |
Club/Author Info: |
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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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1000 easy 4 x 25 Freestyle Drills on :40 3 x 100 on 1:20, desc. 1 - 3
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Main Set
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1 x 500 on 5:45 2 x 400 on 4:40 3 x 300 on 3:40 X 2 4 x 200 on 2:30 5 x 100 on 1:20 Each group = faster 1 minute rest between 2nd round = Pull w/paddles
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Kick Set
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7 x 300 kick w/fins on 4:00 Good, strong effort (Neg. Split)
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Main Set
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20 x 100 Back on: 1:15 w/fins 1:20, 1:25 w/out Roll Hips Moderate effort
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Warm-Down
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200 easy
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Total = 13000 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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