--- Find A Workout ---
| Workout | short distance |
| Ability Level: | Lap Swimmer |
| Type: | General |
| Course: | SC Yards |
| Duration: | 90 Minutes |
| Distance: | 5200 |
| Author | David L. Bohnsack, Ph.D. |
| Submitted By: | David L. Bohnsack, Ph.D. |
| Club: | none |
| 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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200 free, hard
500 free kick w/ fins
200 free, med
500 free pull w/ paddles, hard (<7:30)
200 free, easy
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20 secs rest between each
(just enough time to switch paddles/fins)
nobody else warms-up enough
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Main Set
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3 x 5 x 100
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1st 5 on 20 secs rest, slow (on 1:45)
2nd 5 on 15 secs rest, med (on 1:40)
3rd 5 on 10 secs rest, hard (on 1:35)
30-45 secs rest between sets
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Other
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200 free, easy
500 pull w/ paddles: 100 breast, 100 back, 300 free, mixed up
200 free, med
500 kick w/ fins: 100 fly, 100 back, 300 free, mixed up
200 free, hard
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same as warm up
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Drill Set
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10 x 50 @ 0:50
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Total = 5200 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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