--- Find A Workout ---
| Workout | Lactate / High Quality Set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Sprint Freestyle |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 6450m |
| Author | Ian Browne |
| Submitted By: | Ian Browne |
| Club: | The Southport School Shark's Swimming Club |
| 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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2 x set
(400m Fr.
(300m Br.
(200m Bk.
(100m Fly.
1st set is Swim. 2nd set is Kick
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Pre-Set
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800m Fr.
Each 50m's Breathing Pattern 3,5,3,7
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on 12 mins
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Main Set
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6 x set
(25quality 75loose, hold technique
(50quality 50loose
(75quality 25loose
(100quality 100loose
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100's on 1.45/2.00
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Other
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10 x 25m
explosions, work on starts, breathing paterns, and technique
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25's on 1.15
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Warm-Down
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10 x 50m Fr. roll shoulders
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50's on .50
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Total = 6450m LC Meters
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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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