--- Find A Workout ---
| Workout | Aerobic/EN3 |
| Ability Level: | USS Sr./Jr. National Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 + Minutes |
| Distance: | 7250 |
| Author | Tim Eastman |
| Submitted By: | Tim Eastman |
| Club: | Hackett Catholic Central H.S. |
| 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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8x225
Odds-Breathe 3
Evens-Breathe 5
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3:10
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Kick Set
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20x12-1/2 Surf Kick
(Head-up, streamline FR)
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:30
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Pre-Set
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4x300(350,400)
EZ Pace
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5:00
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Main Set
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400 w/30SR look @ 300 time going out
300 w/30SR look @ 200 time going out
200 w/30SR look @ 100 time going out
100 w/60SR
Repeat from top for a total of 3x
The idea is to swim each section faster than
previous swim. (e.g. the 300swim is faster than
the 300 part of your 400, etc.)
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Other
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200 Pull/200 Kick
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Other
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1x100 for time
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Warm-Down
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20x25 Choice
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:30
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Total = 7250 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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