--- Find A Workout ---
| Workout | Lactate sets |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6400+ |
| Author | Wade C. Roberts |
| Submitted By: | Wade |
| Club: | Univ.of Utah, USS Surf, Utah Masters |
| Club/Author Info: | Currently on the University of Utah Swim Team.
Swims 200 IM, 400IM, 100 BR, 200 BR, 200 FR,
100 FR, 200 FL |
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
400 swim @ 6:00
12 x 100 Free @ 1:20 75%
|
|
|
Pre-Set
|
24 x 50 @ 45 IM order 80%
|
|
|
Kick Set
|
3 x 200 Kick @ 3:15 IM order
|
|
|
Main Set
|
4 x ( 100 FR @ 1:20 descend by :05
each 100 until you can't make it)
( 1 min rest bet. each set.)
3 x 200 IM @ 2:45 90%
|
|
|
Drill Set
|
50 scull, 50 fists, 50 OK, 50 thumbsies
@ 1:00
|
|
|
Other
|
12 x 25 sprint w/starts.
|
|
|
Warm-Down
|
300 warmdown, FR
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 6400+ SC Yards
|
|
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.
|
|
|