--- Find A Workout ---
| Workout | extreme workout |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 8,000 |
| Author | James S. Smith |
| Submitted By: | James S. Smith |
| Club: | Choctawhatchee High School |
| Club/Author Info: |
This is a challenge workout i gave to my h.s. team. We only practice for 100 minutes, 5 days a week, and 2 hours of dryland per week. This practice is non-stop and should be done only when the swimmers are in mid-season or better form.
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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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1 x 500 mixer warm-up
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allow the swimmers to choose stroke/drill, and to kick without a board.
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Main Set
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10 x 200 free build by 50 on 2:20
(Since we are limited in the amount of time we have, we go right into the main set. Rest between sets is limited to about 1:30 to 2 minutes.)
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Main Set
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15 x 100 IM on 1:30
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10 x 200 free neg. split on 2:30
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15 x 100 reverse IM on 1:40
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Warm-Down
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1 x 500 easy stroke/drill of choice
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Total = 8,000 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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