--- Find A Workout ---
| Workout | IM / Free Beginning of Season |
| Ability Level: | USS ABC Level |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6200 |
| Author | Mr. McKenna |
| Submitted By: | Justin Nachod |
| Club: | Helderberg Aquatics Club |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
6x100 Free
6x100 Kick/Swim (alternate each lap)
|
10 sec. rest
|
|
Pre-Set
|
2x200 Free
|
3:00
|
|
Main Set
|
2x500 Free
2x400 IM
|
30 sec. rest after 500s; 45 sec. rest after IMs
|
|
Other
|
5 minute break
|
N/A
|
|
Drill Set
|
3 times through the following:
(100 Drill
75 Drill/25 Free
50 Drill/50 Free
25 Drill/75 Free
4x100 Free)
|
15 sec. rest after each 100
|
|
Other
|
8x25 sprint free
|
|
|
Warm-Down
|
200 Warm Down
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 6200 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.
|
|
|