--- Find A Workout ---
| Workout | Swimming |
| Ability Level: | USS ABC Level |
| Type: | General |
| Course: | SC Yards |
| Duration: | 120 Minutes |
| Distance: | 6,500 |
| Author | Jon Urbanchek |
| Submitted By: | Kristen Carbonell |
| Club: | Pine Crest |
| Club/Author Info: |
|
|
Set Category
|
Set Description
|
Set Intervals
|
|
Warm-up
|
400 free(100 pause/100 high elbows)
400 RIMO(=reversed IM order.50 drill/50 swim)
400 back(25 pause/25 R/25 L/25 3 fast=1 pause)
|
no interval
|
|
Pre-Set
|
18x75 6x(25 fly/50 back)
6x(25 back/50 breast)
6x(25 breast/50 free)
6x50 flip at 12.5 and 37.5
|
75-1:05/1:10/1:15/1:20 (depending on your speed.)
50-:45/:50/:55/1:00 (
|
|
Kick Set
|
4x50 choice
4x100 #1 stroke
|
50-1:00
100-2:00
|
|
Main Set
|
Threshold
8x50 red
4x100 red
2x200 red
(30 sec.)
2x400 1 red, 1 blue
(30 sec.)
2x200 blue
4x100 blue
8x50 blue
|
50 red-:40/:45/:50/:100
100 red-1:20/1:30
200 red-2:30/2:40/3:00
400 red, blue-4:40/4:50/5:00/5:20/6:00
Use same intervals for 200, 100, and 50s blue.
|
|
Warm-Down
|
200-400 choice
|
No Intervals
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total = 6,500 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.
|
|
|