--- Find A Workout ---
| Workout | Late Long Course |
| Ability Level: | USS ABC Level |
| Type: | Individual Medley |
| Course: | LC Meters |
| Duration: | 120 + Minutes |
| Distance: | 8,100 |
| Author | Paul Shu |
| Submitted By: | Paul Rotella |
| Club: | Whitewaters |
| 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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400 swim Free,
300 kick Choice,
200 pull Free,
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Continuous swimming
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Pre-Set
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Turns and Starts 1 of each for each stroke. Swim 25 m.
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55 seconds rest for each
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Main Set
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14*200 IM's, 14*200 Free
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4:20 for IM's, 4:00 for Free
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Kick Set
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2*500 Kick, First time Free, 2nd time choice; With zoomers.
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1 min. rest for each 500
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Other
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Sprints 12*50 m. sprints 3 of each stroke(IM)
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1:30.00 for each 50.
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Warm-Down
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200 m. warmdown (choice)
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Total = 8,100 LC Meters
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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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