--- Find A Workout ---
| Workout | VO2 max |
| Ability Level: | Masters Level 3 |
| Type: | Middle Distance Free |
| Course: | SC Yards |
| Duration: | 60 Minutes |
| Distance: | 3,000 |
| Author | Seth Huston |
| Submitted By: | Seth Huston |
| Club: | Kirksville Swim Club |
| Club/Author Info: | Head Coach at Truman State
University and masters swimmer
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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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400 swim, 400 Kick/swim
emphasize stroke length and body roll
kick on side
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no interval
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Kick Set
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4(5x pool width)
streamline kick with zoomers,
no breathers
emphasize small, quick kicks
(we have a six lane pool)
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sets 1,3 @ :30
set 2 @ :25
set 4 @ :20
rest a during a #6 repeat on
each set.
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Drill Set
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8x50
25 six count side to side drill
25 three count side to side drill
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@ 1:00
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Main Set
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3(3x100, 1x200)
100's are vo2 max, split evenly
200 is ez, recovery swim
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100's @ 1:10 or 1:15 or 1:20
the fastest interval you can make
200 is @ 3:20
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Total = 3,000 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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