--- Find A Workout ---
| Workout | Really Hard Workout in 2 Hours |
| Ability Level: | Lap Swimmer |
| Type: | Individual Medley |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 7,500 |
| Author | K.G. |
| Submitted By: | Caryn |
| Club: | Dover |
| 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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5x200
swim, kick, IM drill, pull, swim
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3:30
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Kick Set
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10x100
kick free w/boards
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2:00
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Pre-Set
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10x100
Odds/stroke
Evens/free
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1:15
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Main Set
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8x200
fly, back, breast, free} x2
4x300
IM-no free
2x400
IM all out w/paddles
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200's on 3:15
300's on 4:30
4:00's on 5:45
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Drill Set
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10x50
Drill off stroke
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1:00
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Warm-Down
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1x400
Smoothe backstroke
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10:00
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Total = 7,500 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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