--- Find A Workout ---
| Workout | Aerobic/ EN2 set |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 5350 |
| Author | Tim Eastman |
| Submitted By: | Tim Eastman |
| Club: | Hackett Catholic Central High School |
| 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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Swim, Kick, Pull x 300 each
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15 min/Continuous
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Kick Set
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20x10sec EZ/20 sec Hard
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Pull Set
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3x200 Breathe 3, Breathe 5,
Breathe 7
EZ EN1 Set
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3 min to 3:10
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Drill Set
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20x50
Drill any stroke or pace freestyle.
Swim at 40, 45, or 50 seconds for pace work.
We call this the 5 (or 10,15) second rule.
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55 seconds
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Main Set
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6x300
Swim a strong effort. Hold consistent time
throughout. This is a nice test set.
Heart rate 150-170.
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5:30
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Other
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200 EZ
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Other
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12x12-1/2 All out with turn or good finish.
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45 seconds
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Warm-Down
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20x25 EZ Swim Drill or Stroke
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30 seconds
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Total = 5350 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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